CrossFit – Wed, Apr 24
Warm Up
Tall Jerk (Every 2 Minutes
3 Sets
5 Reps: Tall Jerk @ 4-5 RPE)
3 Sets
5 Reps: Tall Jerk @ 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.
*Light, Focus on Footwork and speed
Metcon Warm up
5-10 Mins Moving through
1:00 Cardio
50 ft Sled Push
:20 Handstand Hold or :10 Free Handstand Hold
10 Step Back Lunge (5L/5R)
:30 Farmers Carry Hold
-Then-
Warmup to workout weight
At Pace
15ft Sled Push
5ft Handstand Walk
10ft Farmers Carry
Papaya (AMRAP – Reps)
5 Sets
AMRAP 2 Mintes 30 Seconds
150ft Sled Push
15ft Handstand Walk
in remaining time: Max Distance Farmers Carry Lunge (2×50/35)
Gymnastics (Optional) Weighted Pull Ups (Time)
1 Min Max Effort Weighted Pull Ups
-rest 2 mins-
1 Min Max Effort Weighted Pull Ups
-rest 2 mins-
1 Min Max Effort Weighted Pull Ups
-rest 2 mins-
40 Kipping (No Butterfly) Chest to Bar Pull Ups
Note time to complete Chest To Bar Pull Ups
Crossover Symmetry
Banded 7’s
Hip Halo
10 Prone Is, Ts, &Ys