CrossFit – Fri, Oct 11
CrossFit – Fri, Oct 11
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Toe Touch Jumping Jack
10 Air Squats
5 Hang Power Cleans
5 Kipping Knee Raises
1-2 ROUNDS (Time Permitting)
10 Alt. Jumping Lunges
5 Power Cleans
10 Empty BB Front Squats
5 Toes To Bar
Strength – All
Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat)
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
