CrossFit – Fri, Jan 23
Warm Up
Bench Press (Every minute for 5 minutes
3 Bench Press @ 70%
3 Bench Press @ 70%
Speed Focus)
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 1-2 Rope Climbs
Station 2- 50 ft Hand Stand Walk
Sc:
Station 1 : 6 Rope Pull ups or Ring rows
Station 2 : 4 Wall Walks
METCON (Time)
For Time:
60 DU
20 DB snatch (70/50)
15 TTB
400m run
30 wall balls (20/14)
20 burpee box jump overs (24/20)
800m run
30 wall balls (20/14)
15 CTB
60 DU
Time Cap = 32 min
Two sets of:
10 Medball Bearhug Alternating Reverse Lunges
10 Medball Bearhug Good Mornings
10 Medball Thrusters
10 Down Ups