CrossFit – Tue, Mar 26
Warm Up
Low Hang Power Clean (Weight)
10 Mins (1 Set Every Minute)
3 Low Hang Power Cleans @ 60% 1RM
*Touch and go from below knee
**Focusing on Efficiency and Speed
Metcon Warm Up
Increasing Heart Rate
8-12 Moving through
1:00 Ski or Row
10 Hanging Scap Retractions
5 Rope Pull Downs
5 Up Down
5 Box Jump w Step down (increase Height each Set)
5 Box Get Overs
Workout Prep (at pace)
3 Box Get overs
1 Rope Climb
2 Box Jump Overs
1 Rope Climb
1 Box Jump Over
The Magic School Bus (3 Rounds for reps)
3 Rounds
2 Rope Climbs
10 Box Get Overs (48/40)
-rest 2:00-
2 Rounds
3 Rope Climbs
15 Box Jump Overs (30/24)
-rest 2:00-
6 Rope Climbs
30 Box Jump Overs (24/20)
Time Cap Workout 1: 6 mins
Time Cap Workout 2:7 mins
Time Cap Workout 3: 4 mins
Hip Halo Activation
Burgener Warm Up (Clean)