1-CrossFit – Sat, Apr 1

The Gym Lake Highlands – 1-CrossFit

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Warm-up

A. General

EMOM 10

odd- Jump rope 30 seconds

even- 7 Ball toss* + 5 broad jumps + 3 burpees**

*Wall ball like a push press, no squat

B. Mobility

Banded front delt PNF stretch

5 x 5 sec Contract/5 sec Stretch

https://youtu.be/FD1WHHKYEEI

C. Specific

2 sets @ increasing intensity

30 double unders

5 STO @ working weight

5 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18minutes

70 Double-unders

5 Shoulder to OH 95/65lbs

5 Burpees

Add 5 reps every round on the Shoulder to OH & Burpees
TC: 18 minutes

KG: 43/30

Score: Reps

Scaling Options

Level 1

50 single unders

3 Push press @ Empty bar

3 Down & Ups

Add 3 reps every round

Level 2

30-50 DU

5 shoulder to OH @ 75/55lbs

5 Burpees