CrossFit 8/29

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

200m Run

8 SA DB Shoulder Press

40′ Spider Lunge

8 KB Sumo Deadlift High Pull

30s Banded Ankle Distraction (ea. side)

Gymnastics Conditioning

Pistols

Every 2min x 5

5 Box Jump (Step Down) (24″/20″)

10 Alternating Pistols

L1 (20″/15″)(Curtsy Pistol)

Rx (As Written)

Rx+ (30″/24″)(Pistols on a Plate)

WOD

Metcon (Time)

5 rounds

2 Rope Climb

50 DU

10 Alt. DB Hang Snatch (50#/35#)

10 Alt. DB Hang Clean and Jerk (50#/35#)

Time cap: 20 minutes

L1: (10 Ring Rows)(100 SU)(35#/25#)

Rx: (As Written)

Rx+: (Games Workout “Split Triplet”, sub 2 legless RC if needed)