CrossFit – Mon, Apr 3
Warm Up – Monday
2 rounds:
1min cardio machine
5/5 low cossack squat shifts
5 box jump step down
1min cardio machine
5/5 low cossack squat shifts
5 box jump step down
Clean and Jerk (Every 3min for 4 Rounds:
5, 10, 15, 20m shuttle
5 Power Clean + Jerks
5, 10, 15, 20m shuttle
5 Power Clean + Jerks
* Increase weight each set to challenge posture and position. This is supposed to be heavy BUT also doable and SAFE. )
Metcon Monday (Time)
10-8-6-4-2:
Strict Pull-Ups
Feet elevated push ups
Strict Pull-Ups
Feet elevated push ups
ADV Option:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Kipping HSPU
Chest to bar
Accessory
1 round for work:
400m Farmer Carry with (2) Kettlebells/Dumbbells (Heavy)
400m sprint
400m Farmer Carry with (2) Kettlebells/Dumbbells (Heavy)
400m sprint