CrossFit – Fri, Feb 9
Warm-Up
Warm-Up
2 ROUNDS
1:00 Cal Bike (EZ-MOD Pace)
5 SLOW Calf+Tib Raises
20 Bunny Hops*
5 Push-Up to Pike
*RND 2 complete 30 Single Unders.
Into…
ON A 5:00 RUNNING CLOCK…
10/10 Single Leg Single Unders
15 Reverse Single Unders
15 Side to Side Single Unders
10 Tall Single Unders
5 Single-Single-Double Unders
5 Single-Double Unders
:20-:30 Double Under Practice
Strength – All
Push Jerk (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk)
Workout – Performance
EVERY 6:00 x 3 SETS (Time)
80 Double Unders
40/35 Cal Bike
15 Shoulder to Overhead (135/95)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (60/42.5)
Workout – Fitness
EVERY 6:00 x 3 SETS (Time)
160 Single Unders
30/25 Cal Bike
15 Shoulder to Overhead (95/65)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)