CrossFit – Thu, Feb 29

Metcon Warm up

5 mins moving thru:

1:00 Jog

5 Box Jumps w step down

10 DB Strict Press (5L/5R) Light

Open Prep w a Partner (AMRAP – Rounds and Reps)

16 Min Amrap

10 shuttle runs
20 double-DB push jerks (50/35 lb)
30 box jumps (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back

Split Reps Evenly, 1 Partner working at a time

Barbell Prep

2 Rounds

10 Air Squats

5 Russian Baby Makers

Perfect Empty BB Squats (3:1:2:1)

Back Squat (5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat

)

Can be moved to Friday after 24.1 due to load

Skill Work (Checkmark)

Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest

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