CrossFit – Tue, Jul 15
Warm Up
Hang Power Clean (4 Sets
1 Hang Power Clean + 1 Hang Power Clean + 1 Split Jerk)
1 Hang Power Clean + 1 Hang Power Clean + 1 Split Jerk)
Start from below the Knee
Metcon Warm Up
2:00 Jog
-then-
2 Sets
20 Plate Hops
10 Walking Lunge Steps
5 Burpees
-then-
warmup to workout weight
Daphnee’s Ladder (Time)
25-50-75-100-125 ft
Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25
Burpee Over Dumbbell
*200m run after each round
Time Cap 20 Mins
Burpee over DB however you want
DB held however you prefer
Cool Down
20 x90/90 Rotations
:45 Supine Twists
1 Minute Dorsiflexion Matrix
Mobility
Hip Halo
Crossover Symmetry
Banded 7’s
Burgener Warm Up (Clean)