CrossFit – Wed, Apr 19
Warm-up
Metcon
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
1.5 Pood/1Pood= 53/35#
Pump
Curls and Abs (Weight)
4 rounds:
10 Strict Dips (on Rings or Dip setup)
10 Standing Barbell Curl @ RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB SA Front Rack Marches (each side)
-Rest 2-3 minutes b/t rounds-
2 Sets
1:00 Cardio (moderate)
10 Single Arm Press (each arm, moderate)
15 Banded Good Morning
10 Box Jump w/Step Down
-Then-
Warm Up to Push Press weight
1 set (at workout pace):
2 Push Presses (at workout weight)
2 KettleBell Swings (at workout weight)
2 Box Jumps (at workout weight)