Workout

FOR TIME

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

10-10-10-10-10

Strict Pull-up

 Capacity Work

50-40-30-20-10

Single unders

25-20-15-10-5

Sit ups

10-10-10-10-10

Ring rows  

Homework

Snack work 

3 ROUNDS

10 Monster Walks (L/R)

3 / 3 Pistols (3311)

*Hold weight out in front as counter balance


8 - 6 - 4 - 2

Front Squat(1111)

Rest as 2:00 - 3:00  b/t sets-


3 SETS 

20 Box Step - ups  (DB held at sides)

-Rest 1:00 b/t sets-


3 SETS

50 Russian Twists

:20 Side Plank (L/R)

-Rest 1:00 b/t sets-

 

Strength and Conditioning

EMOM  x 30 - 45 MINUTES 

Min 1 - :50 OPEN Movement*

Min 2 - :50 Run true form or outside

Min 3 - :50 OPEN Movement*


*For these you pick open movements that were the most challenging for you and perform them at a 70% effort. We are just practicing the movement so that we can do better on the retest Monday.


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