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CrossFit Now – CrossFit


WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Wall Quad Stretch MOBILITY (No Measure)

Wall Quad Stretch MOBILITY (No Measure)

SKILL

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

FINISHER

Can do in any order. No specific rest between each movement

2 min Row for Calories (AMRAP – Reps)

2 min Row for Calories

2 min Max Cal Assault Bike (AMRAP – Reps)

2 Min

Assault Bike for Max Calories