Thursday 04/04/2019

CrossFit On the Brazos – CrossFit

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Warm-up

2 Rounds:

– 50 x Single Unders

– 10 x Slam Ball Over Shoulder

– 10 x Russian Twists (no weight)

– 10 x In & Outs

– 10 x Jumping Lunges

Strength

Weighted Hip Extensions

5 x 10 @ heavier than the last time

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (12)

– 7 x Pull Ups

– 9 x Hang Snatch (75/55)

– 11 x Box Jumps (24/20)

Accessory Work

Partition as Desired:

– Bicep Curls: 30-40 reps

– Calf Raises (standing on plate): 30-40 reps

– Shoulder Shrugs (db’s in each hand): 30-40 reps