Tuesday 8/7/18

7
Aug

Tuesday 8/7/18

Oak City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Long Lunge + Hip Flexor Stretch + Spiderman

Fast Walking Lunges

Facing sideways squat, twist, squat, twist, etc.

Bird Peckers

Frog Jumps

Banded Glute Activation, down and back

Stiff-Legged Bear Crawls

1 Squat Jump + 1 Broad Jump

Half Handstands

1-2 Rounds with 10-15lb plate

10 Shoulder Shrugs

10 Halos

10 Plate Squats

10 Plate Ground-to-Overhead + Burpee between each rep

10 OH Plate Squats

Workout Prep

Warm-up (No Measure)

2 Rounds

5 Kipping Swings

4 Toes-to-Bars (kip)

3 Strict Toes-to-Bars

Rest

2 Rounds

5 False-Grip Ring Rows

4 MU Transitions

3 Strict Ring Dips

Rest

5 Kipping Swings

4 Chest-to-Rings Pull-ups

3 Kipping Muscle-ups

2 Strict Muscle-ups

6-5-4-3

Wall Balls (use workout weight/modification)

Box Jumps (use workout height/modification)

Rx: Metcon (Time)

60 Toes-to-Bars

Every minute perform:

8 Box Jumps 24/20

Rest 1:00

20 Bar Muscle-ups

Every minute perform:

8 Wall Balls 20/14

F: Metcon (Time)

60 Lying Hands to Feet

Every minute perform:

10 Step-ups

20 False-Grip Ring Rows

Every minute perform:

6 Wall Balls