140128 Tuesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-10:
Good Mornings,
Battling Ropes (20s),
Moutain Climbers,
Inverse Burpees,
Box Jumps (Step Down Rnd 1).

Strength/Skill Development

A1.: Box Jump for Height (1.1.1. Rest 5s x 4 Post best in inches as “reps”.)

A2. : Russian Kettlebell Swing (x 7-12 x 4. Rest 90s)

Partner WOD

A.: Metcon (AMRAP – Reps)

Complete 3 min of
P1 30 seconds Battling Ropes
P2 30 seconds of Rest

30s to Rest & Rotate

B. : Metcon (Calories)

Complete 3 min of
P1 30 seconds Row for calories
P2 30 seconds of Rest

30s to Rest & Rotate

C. : Metcon (AMRAP – Reps)

Complete 3 min of
P1 30 seconds Inverse Burpees
P2 30 seconds of Rest

30s to Rest & Rotate

D. : Metcon (AMRAP – Reps)

Complete 3 min of
P1 30 seconds Mountain Climbers
P2 30 seconds of Rest

30s to Rest & Rotate

E. : Metcon (Calories)

Complete 3 min of
P1 30 seconds AirDyne (cals)
P2 30 seconds of Rest

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