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June 16, 2017

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CrossFit Black Box – CrossFit

Warm-up

500m Row

20 Walking lunges w/twist

Spiderman stretch 1min each side

1min cobra pose

1min pigeon pose each side

10 OHS w/pvc

Metcon

Metcon (Time)

21-15-9

Calorie Row

Knees-to-elbows

Dumbbell Push-Presses, 2×50/35lb

Cool Down

-Rollout chest and shoulders w/lax ball

-Banded hip flexor stretch

-Banded hamstring stretch

Competitor/Accessory

Squat Clean (3-3-3-3-2-2-2-1-1-1)

3 reps @60%

3 reps @65%

3 reps @70%

3 reps @75%

3 sets of 2 reps @80%

3 sets of 1 rep @85%

Metcon (No Measure)

EMOM x 8

Every minute perform:

25 Double Unders + 10 Box Jump Overs 24/20

*scale double unders to either 20 secs of work or 35 Single Unders*