CrossFit – Mon, Dec 9
1 ROUND
40 Line Hops Forward/Backwards
40 Line Hops Lateral
20 Shoulder Taps + 10 Scap Push Ups
10 PVC Pass Throughs
10 Air Squats
Into…
1 ROUND
60 Single Unders
10 Up Downs Over Bar
8 Snatch Grip Behind the Neck Strict Press
5 Tempo Overhead Squats OR Front Squats (31X1)
Into…
1 ROUND
60 Single Unders OR 30 Double Unders
8 Burpees Over Bar
5 Overhead Squats OR Front Squats
*Start Light and build to Moderate-Heavy.
(Score is Weight)
*Start Light and build to Moderate-Heavy.
(Score is Weight)
20 Double Unders
10 Burpees Over Bar
5 Overhead Squats (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
40 Single Unders
10 Burpees
5 Front Squats (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.
-Rest as Needed b/t Sets-
(No Measure)
