Wednesday 07/03/2019

CrossFit On the Brazos – CrossFit

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Warm-up

The PVC Warm Up

2 Rounds:

– 20 x Jumping Jacks

– 10 x PVC Overhead Passes

– 10 x Lunges

– 10 x Helicopters

– 10 x Good Mornings

– 10 x Golfer Swings

– 10 x Overhead Squats

Then:

– Burgener

NO STRETCH CIRCLE

Strength

EMOM (15)

– High Hang Squat Clean + Low Hang Squat Clean

+ Squat Clean from Floor + Split Jerk

Metcon

Metcon (Time)

The Double Under WOD

Time Cap – 15 Minutes

5-10-15-20-25-30-35-40-45-50

Complete each set unbroken before you move on to the next. Every time you break, go all the way back to the beginning. Score is either the time it takes you to complete, or the last unbroken set you completed.

For scaling, perform singles via the following scheme:

15-30-45-60-75-90-105-120-135-150

Want an extra challenge? If you make it all the way through before the time cap, see if you can go back down the ladder.

Accessory Work

50 x Russian Twists (L+R=1)

Accumulate 3 minutes of plank with as few breaks as possible.

50 x Bicep Curls