CrossFit – Wed, Dec 6
Warm Up
Wilson (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
5-10-15-20-25…..
Toes to bar
15 Overhead Squats (95/65)
75 Double Unders (OR Crossovers)
*Rx’d sub for toes to bar: 1-2-3-4-5… Rope Climbs
Flow:
- 5 Toes to Bar, 15 Overhead Squats, 75 Double Unders,
- 10 Toes to bar, 15 Overhead Squats, 75 Double Unders,
- 15 Toes to Bar, 15 Overhead Squats 75 Double Unders, 20 Toes to Bar 15 Overhead Squats, 75 Double Unders…
- Keep adding 5 toes to bar each round until the 20 minute mark.
1.)Banded 7s – perform 7 reps of each movement
2.) Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
300m Ski (OR Row) (easy to moderate)
10 hanging scap retractions
5 Kip to Swings
5 V Ups
10-15 Overhead Squats (empty bar) 50 Single Unders
3.) Workout Prep 1 Set: (at workout pace)
3 Toes to bar
5 Overhead Squats (95/65)
15 Double Unders (OR Crossovers)