CrossFit – Wed, Mar 27
Warm Up
Tall Jerk (3 x5 @4-5 RPE)
To get into starting position, press the barbell from the front rack to the level of the forehead and hold. Rise to tiptoes and gain balance. Finish by dropping into a Split Jerk and pressing the arms out.
Do a set every 1:30
Bent Over Row (Do a set every 2 mins
4 x 8 @7-8 RPE Supinated Grip Bent Over Barbell Row)
4 x 8 @7-8 RPE Supinated Grip Bent Over Barbell Row)
Metcon Warm up
1-2 Sets
300 m Row
10 Inchworms w Push Up
:15 Wall Facing Handstand Hold
50 Ft Single Arm Plate Pinch Carry
-then-
1 Set at workout pace
1 Wall Walk
50ft Farmers Carry (at workout weight)
Reading Rainbow (Time)
5-4-3-2-1-2-3-4-5
Wall Walks
*150ft Dumbbell Farmers Carry
(2 x70/50) after each set
Time Cap 16 mins
Crossover Symmetry Banded 7’s
Barbell Prep
2-3 Sets
10 Prone Is, Ts &Ys (No weight or very light)
10 Single Arm Press (L/R)