Thursday 01/16/2020

CrossFit On the Brazos – CrossFit

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Warm-up:

2 Rounds

50 singles

25 jumping jacks

15 Air Squats

5 inch worms

Weightlifting

Take 20 minutes to find your 1 rep max push press.

Work from the racks.

Push Press 1 rep max (1 RM)

Conditioning

Sprint WOD

2 x 400m run (3:00 ea)

4 x 200m run (2:00 ea)

8 x 100m run (1:00 ea)

22 minutes – 2400m

Each individual run under the prescribed time is rest.

Runs will start on the following minutes:

0, 3, 6, 8, 10, 12, 14, 15, 16, 17, 18, 19, 20, 21, 22