CrossFit – Wed, Mar 15
Warm up – Wednesday
Tabata cardio machine
Start easy and increase pace each round
Start easy and increase pace each round
INTO
1 round:
10 controlled wall angels
10 controlled ring rows
10 push ups with 5sec iso hold at bottom with chest just off the ground
Skill Work (EMOM 20min:
Odd mins: 1 Power Clean + 3 push jerks (increase in weight each round)
Even mins- pick an option and alternate each time after the jerks.
Odd mins: 1 Power Clean + 3 push jerks (increase in weight each round)
Even mins- pick an option and alternate each time after the jerks.
Options:
5 BMU
6 Strict CTB
10 banded pull ups
)
Met con – Wednesday (Time)
15min cap:
5, 10, 15, 20, 25:
Burpees to a pull up bar
10, 20, 30, 40, 50
Russian KB swings @ 24/32kg
20, 40, 60, 80, 100
Double Unders
5, 10, 15, 20, 25:
Burpees to a pull up bar
10, 20, 30, 40, 50
Russian KB swings @ 24/32kg
20, 40, 60, 80, 100
Double Unders