CrossFit – Mon, Jan 26

400m Run

–

2 Sets

5/5 World’s Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

8 Dual DB or KB Deadlifts

6 Dual DB or KB Hang Cleans

4 Dual DB or KB Push Press

4 Burpees

4 Box Jumps

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4 Dual DB or KB Hang Clean and Press

4 Dual DB or KB Hang Clean and Jerk

4 Burpee Box Jumps

Primer (After Strength Session)

:15 Wall Lean March

2 Burpee Box Jumps

:15 Wall Lean Spint

2 Burpee to Target

100-200m Run

2 Burpee Box Jumps

For Load:

Every 90 seconds x 6 Sets

6 Dual Dumbbell /Kettlebell Hang Clean and Jerk

Choice on Loads and KB’s or DB’s

For Time:

400m Run

15 Burpee Box Jumps (Facing)

400m Run

30 Burpee to Target (Out of Reach)

400m Run

15 Burpee Box Jumps (Facing)

Box Height: 24/20in

Level 2:

For Time:

400m Run

12 Burpee Box Jumps (Facing)

400m Run

24 Burpee to Target (Out of Reach)

400m Run

12 Burpee Box Jumps (Facing)

Box Height: 24/20in

—

Level 1:

For Time:

200m Run

10 Burpee Box Step-Ups

400m Run

20 Line Facing Burpees

200m Run

10 Burpee Box Step-Ups

Box Height: 24/20in

Rx+:

For Time:

400m Run

18 Burpee Box Jumps (Facing)

400m Run

36 Burpee to Target (Out of Reach)

400m Run

18 Burpee Box Jumps (Facing)

Box Height: 24/20in

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

For Quality

4 Sets:

10-12 Banded Face Pulls

10-12 Ring Fall Outs

50ft (15m) Sled Push, For Load