CrossFit – Wed, May 1
Warm Up
Split Jerk (Take 10 Minutes to Build to a tough, but quality Single Split Jerk)
Metcon Warm Up
10 Mins moving through:
1:00 Cardio (Moderate)
10 Step Back Lunges
10 KB Swings (Light)
50 Single Unders
5 INchworm w Push Ups
:15 Wall Facing Handstand Hold
-then-
warm up to workout weight
Prep
1 Set at Workout Pace
4 Dumbbell Snatches
4 Dumbbell Step Back lunges
1 Wall Walk
20 Double Unders
The Search for Spock (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
9-15-21-27
(Buy In)
Dumbell Snatches (70/50)
Dumbell Step Back Lunges
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders
144 Reps is through all the snatches and lunges
Target Reps 396+ (4 rounds of wall walks and DU)
Minimum before scaling 270 (2 rounds of wall walks and DU)
Crossover Symmetry
Banded 7’s
Barbell Prep
2-3 Sets
10 Prone Is,Ts,Ys
10 Single Arm Press (L/R)