CrossFit – Mon, Jan 15
Warm-Up
Warm-Up
2 ROUNDS
10 Cat Cows
10 Alt. Scorpion Kicks
5 Push-Up to Pike
10 Kang Squats
Into…
2-3 ROUNDS (TIME PERMITTING)
30 Single Unders*
7 Barbell RDLs
7 Barbell Clean Deadlift
7 Barbell Hang Muscle Cleans
7/7 Single Arm Ring Row
*Switch to 30 Double Unders for the second and third round.
Strength – All
EVERY 1:30 x 6 SETS* (Weight)
1 Power Clean
+
1 Hang Power Clean
*Start Moderate and Build to or Above Workout Weight.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
100 Double Unders
30 Pull-Ups
15 Power Cleans (185/135)
(Score is Rounds + Reps)
KG BB: (85/60)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
200 Single Unders
30 Ring Rows
15 Power Cleans (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)