 Warm-up1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over Rows 5 Empty Barbell Slow RDL 8 am CrossFit"Celiz" For time: 1 mile run 75 hand release push-ups 75 air squats 1 mile run 75 box jumps (24/20 in) Wear a ruck or weighted vest (20/14 lb) 9 am CrossFit BasicsFOR QUALITY
21-15-12-9-6 Strict Pull-Ups or Ring Rows 3-6-9-12-15 "Library" Deadlift (Athlete Choice, Heavy)* *Library DL = Complete Control and Quiet to the Floor (Score is Weight)
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 Warm-upAMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Metcon5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time) FinisherFOR RECOVERY
5:00 Foam Rolling Focus on Upper Back & Lats (No Measure)  Warm-upGENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Metcon"Jackie"
For time: 1000m row 50 thrusters (45/35) 30 pull-ups |
AuthorCoach Erin |
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