CrossFit | 12.13.2020
Warm-up
Warm-up
2 sets
6-8 Calories
6-8 Box Jumps
6-8 Dumbbell Snatches
6-8Wall Balls
6-8 Calories
6-8 Box Jumps
6-8 Dumbbell Snatches
6-8Wall Balls
Dynamic Stretches
Workout
Metcon (Time)
A) RX
Complete the following for time
100 Calories
100 Box Jumps 24/20
100 Dumbbell Snatches 50/35
100 Wall Balls 20/14
Complete the following for time
100 Calories
100 Box Jumps 24/20
100 Dumbbell Snatches 50/35
100 Wall Balls 20/14
B) Minimal Equipment
Complete the following for time
1 mile run
100 Step Ups
100 DB or KB Snatches
100 DB or KB Thrusters
C) Body Weight
Complete the following for time
1 mile run
100 Step Ups
100 Vertical Jumps
100 Squats
The cardio should be around 6-8 minutes. Move steady through the box jumps. Break up the snatches and WB into sets of 20-25 reps.
