CrossFit – Wed, Dec 18
Final Week (8 of 8) of Nerves of Steel Cycle, Build Heavy!!
Strength Warm up
Power Clean (10 Mins to Build to a heavy Single Power Clean)
Metcon Warm Up
8 Mins Moving Through
1:00 Cardio
5 Wall Ball
5 No Jump Burpee
5 Box Jump Over (20″)
-Then- Warmup to workout weight and height
Prep:
1 Set (at pace)
6 Wall Balls
3 Burpees Box Jump Overs
Disgust (Time)
3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
Repeat from October 30,2024
TIme Cap 20 Mins
Cool Down
3-5 Mins of easy cardio
2 x30 second pigeon stretch drops
15 Bootstrappers
1 Minute calf and big toe stretch
Hip Halo Activation
Barbell Prep
Burgener Warm Up (Clean)
3x High Hang Clean 3x Hang Clean 3x Clean – All to Power Position