CrossFit
Warm-Up / Skills
15 on 3 off: 3 rounds
Squat Jumps
Table Tops
Yoga Push up
Strength
Exercise: Front Squat/lbs
Reps: 5 x 5 @ 80-85% on 2 minutes
“Bulldog “
Each Round starts with 12 Russian Swings
1 Goblet Squat
1 Pushup (HR)
Work these two up to 12 reps each by 1
12 minute cap
Score time if under cap, rounds if not
Result Type: Time
Male Rx: 1.5 pood
Female Rx: 1 pood
“Mobility Hip”
40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs