Wednesday 04/17/2019

CrossFit On the Brazos – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

– 20 x Jumping Jacks

– 10 x Overhed Passes

– 10 x Lunges

– 10 x Helicopters

– 10 x Good Mornings

– 10 x Golfer Swings

– 10 x Overhead Squats

Strength

5 Sets:

– 30 x seconds hang from rig

– 20 x seconds left plank

– 20 x seconds right plank

————————————————–

Advanced option:

– 30 x seconds – while hanging from rig, perform alternating hip touches.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Clock

Buy In:

– 1000m Row

With remaining time, Ladder (1, 2, 3, 4….)

– SDHP (53/35)

– Box Jumps (24/20)

– Burpees

Accessory Work

Spend the rest of the hour practicing any gymnastics movement.