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July 14, 2017

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CrossFit Black Box – CrossFit

Warm-up

Pigeon pose

Samson stretch

500m row

inch worms w/pressout

spiderman crawl

Weightlifting

Deadlift (3-3-3-3-3-3)

3 Reps E3M for 6 sets. Start at 70% and increase if desired. Post score of heaviest successful set.

Metcon

Metcon (AMRAP – Reps)

Max Hold:

1min plank

1min right side plank

1min plank

1min left side plank

1min plank

etc.

*continue for as long as possible. Max out at 15min. Reps=minutes for score.

Cool Down

-Cobra pose

-Pigeon pose

-Hamstring stretch

Competitor/Accessory

Metcon (Time)

Conditioning for Time

100 Double Unders

50 Calories Row

80 Double Unders

40 Calories Row

60 Double Unders

30 Calories Row

40 Double Unders

20 Calories Row

20 Double Unders

10 Calories Row