CrossFit – Wed, Mar 18
Warm Up
“Carry the Weight” (9 Rounds for reps)
Every 2 minutes for 6 minutes perform:
100 ft Sand Bag Carry (100/70)
5 Push Press @ 50% of Split Jerk
Follow by
Every 2 minutes for 6 minutes perform:
100 ft Sand Bag Carry (100/70)
3 Push Jerks @ 70% of Split Jerk
Follow By
Every 2 minutes for 6 minutes perform:
100 ft Sand Bag Carry (100/70)
1 Split Jerk @ 90% of Split Jerk
Skill Premier (Time)
For Time:
10-8-6-4-2
Alternating Hang Dumbbell Snatch 70/45 lbs
2-4-6-8-10
Hand Stand Push Ups
10-8-6-4-2
Pistol Squats
Sc:
50/35
Pike push ups/ push ups
DB Squats
Three sets of:
5 Push ups
5 Inch worms
Follow by….
Empty Barbell
“Sally up, Sally Down” -Shoulder to over head
Scale to 25/15 lb plate if posture is compromise.