Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Scorpions

10 Supermans

10 Bird-dogs ea side

2:00 cardio

10 Air squats

:45 Calf stretch ea

Metcon (Time)

Complete for time: 18 min cap

*40/25# Dumbbells

30 Box step-ups (24/20)

30 Front squats

30 Deadlifts

30 Hang clean & jerk

30 Deadlifts

30 Front squats

30 Box step-ups

Rx+: 50/35
*Hang clean: Dumbbell must come below knees to count as a hang

Accessory Work

3 Rounds

15 Crunches

15 Reverse crunches

15 Alternating leg V-ups

:30 Left side plank

:30 Right side plank

1 min rest

Active Recovery

Wrist stretch 1:00

Standing straddle stretch 3:00

Seated quad stretch: 2:00