MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU:
1:00 of jump rope.
1:00 of double under practice.
10 BB front squats
5 C2B pullups
5 Burpees to a target
REVIEW: Front Squat. OTB burpee. Burpee to a target. C2B Pullups.
CI: 9-6-3 reps for time of:
Front Squat at 70% of your 1RM (barbell must start from the floor)
OTB burpee (both feet must pass over the bar at the same time)
THIS WORKOUT HAS A 6:00 CAP.
Recover for 5:00.
CII: AMRAP in 15:00 of:
5 C2B pullups
10 burpees to a target (your pullup bar)
15 double unders
PURPOSE: Strength. Stamina. Mental Toughness. C/R Endurance. Lateral movement. Lat development. Skill practice.
CI:
LIII: None
LII: Weight of choice.
LI: Weight of choice. Step over the bar okay.
CII:
LIII: 1 C2B pullup
LII: 5 pullups or 3 C2B pullups with band of choice. 10 double unders.
LI: Pullup sub of choice. Squat thrusts okay (not to a target okay). 10 double unders (attempts count) or 30 single unders/toe taps to a plate. AMRAP in 12:00 okay.
PWMOB: Full body rollout.
Advanced:
CI: 75% of your 1RM
CII: 5 Muscle Ups. Burpees to target (rings).
Endurance: None
The Mar: Relax with Jim and talk about your favorite CrossFit experience.