CrossFit | 07.29.2020

Warm-up

3 sets
30 Double Unders
10 Up Downs

Prep each movement

Dynamic Stretches

Metcon

Metcon (Time)

A) RX
Complete the following for time
4 rounds of
15 Burpees
15 Pull Ups
immediately followed by
4 rounds of
30 Double Unders
15 Back Squats 135/95

B) Minimal Equipment
Complete the following for time
4 rounds of
15 Burpees
15 DB or KB Rows
immediately followed by
4 rounds of
60 Single Unders
15 DB or KB Squats

C) Bodyweight
Complete the following for time
4 rounds of
15 Burpees
15 Push Ups
immediately followed by
4 rounds of
60 Jumping Jacks
15 Air Squats

Extra Credit

Metcon (AMRAP – Reps)

every 2 minute for 3 sets
200 Meter Run
AMRAP Burpees

Score total Burpees

Supplemental Programming

Weightlifting

Clean and Jerk (Weight)

Not a one rep max

Accessory

Weighted Glute Bridges (10, 10, 10)

Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.

Russian Kettlebell Swings (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Metcon (Time)

3 sets
10 Toes to Bar

Complete 30 total T2B. Choose a variation that will allow you to complete in 3 sets or less.

T2B variations in order of difficulty – Strict or kipping, Straight leg kipping as high as possible, kipping knees to elbow, chest, or as high as possible, strict leg raise, strict knee raise

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