Monday 02/04/2019

CrossFit On the Brazos – CrossFit

View Public Whiteboard

Warm-up

First:

– 500m Row

– 20 x Lunges

– 20 x Push Ups

– 20 x Air Squats

Then:

– Burgener

Strength

Overhead Squat:

– Establish a 1 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (12)

– 12 x Hanging KB Snatch (6 per arm)

– 10 x Goblet Squats

– 8 x Burpee Box Jumps

————————————————–

KB’s: 53/35

Boxes: 24/20

KB Snatch can be alternated as desired, as long as 6 are performed per arm, per round.

Core

3 Rounds:

– 25 x Ground K2E

– 90 x Seconds Plank