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Tuesday Crossfit

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CrossFit Black Box – CrossFit

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Push Press + Split Jerk Complex (1-1-1-1)

3 Push Presses + 2 Split Jerks
4 working sets of 3 Push Presses + 2 Split Jerks @75% of your 1RM Push Press

Metcon (Time)

4 Rounds for Time

20 Alternating Total Reps of 1 Kipping Pull Ups + 1 Toes to Bar

50 Double Unders (100 Singles)
20 reps total, 10 Kipping Pull Ups & 10 Toes to Bar Alternating

Scale to 10 banded Pull Ups and 10 toes to bar separately if not alternating.

Cool Down

Banded OVH Distraction

Roll Out Shoulders/Lats with Lax Ball

KB Calf Smash

Competitor/Accessory

Metcon (No Measure)

EMOM x 12

Min 1: 12 Cals Assault Bike

Min 2: 15 Calories Row