Gym – CrossFit

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Warm-up

Warm-up (No Measure)

General warmup:

Jog 300m, then 2 rounds:

– 5 inchworms

– 5 air squats

– 5 RO2VS

– 5 cat-cow

– 5 PVC pass-throughs

WOD-specific warmup:

Step 1: Setup all equipment needed for today’s workout

Step 2: Complete 5 reps of each movement of the workout slow-and-controlled *this is your chance to practice movement standards

Step 3: Complete 5 reps of each movement of the workout full-speed

Conditioning

Metcon (Time)

1776
17 Box Jumps (30/24)

76 Kettlebell Swings (53/35) – AMERICAN, of course

17 Push-Ups

76 Air Squats

17 Pull-ups

76 Down-Ups to rig

17 DB Push Press (50/35)

76 Sit-Ups

17 Wall Balls (20/14)

76 Calories (ok to split between machines)

17 Plate G2O (45/25)

76 Double-Unders