CrossFit – Fri, Feb 7
Week 5 of 7 Quick and Nimble!
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Warm Up
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Deadlift (5 Sets
5 Deadlift +30 Second Hold after last Rep + 5 Deadlift @8 RPE)
5 Deadlift +30 Second Hold after last Rep + 5 Deadlift @8 RPE)
Do a set every 3 mins
Chest-To-Bar Pull-ups (1 Min of Max CTB
-rest 2 mins-
1 Min of Max CTB)
-rest 2 mins-
1 Min of Max CTB)
Score is Total for both sets
Mobility
Hip Halo
Banded 7’s
2:00 Row
50 Single Under
10 Wall Ball (Light)
9 Hanging Scap Retractions
6 Kip to Swing
3 Ring Dip
Workout Prep
1 Set at Pace
5 Wall Ball
15 Double Unders
1-3 Muscle Ups