CrossFit – Fri, Mar 24
Warm-up
Metcon
Kiwis (Time)
10 rounds for time of:
10 Box Jumps 24”/20” (OR 30 Double Unders)
15 Deadlifts (135/95)
15 Push Ups
100m Sprint Run
-Rest 2 minutes b/t sets-
Gymnastics
Pull/Pull wk 2 (AMRAP – Reps)
12 minute EMOM
minute 1: 8 Strict Ring Pull Ups
minute 2: 2-4 Pullovers on Rig
minute 3: 2 Rope Climbs 15ft
Score is TOTAL Amt of PULL-Overs
Post Workout Mobility
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
8 minutes moving through:
1:00 Jog (moderate)
5 Box Jump w/Step Down
15 Banded Good Morning
5 Hand Release Push Up
-Then-
Warm Up to Deadlift weight.
1 Set (at workout pace):
2 Box Jumps (at workout height)
2 Deadlifts (at workout weight)
2 Push Ups
50m sprint