C44 – CrossFit
Equipment:
Warm-up (No Measure)
Jump rope
Box
Warm-up
Warm-up (No Measure)
Set a 10 min clock and keep moving through the following 4 movements:
40sec Jump Rope (DU/singles)
20sec Superman hold
20sec Hollow Body Hold
20 sec Squat jumps (scale to air squats)
Skill/Strength
Warm-up (No Measure)
Seated Box Jump
Spend 8mins to build to a tough height for a single rep
Prep for WOD
Warm-up (No Measure)
Prep for workout by performing as you will in the wod:
10 box jumps
Practice box pushes for 2 lengths of gym
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
20 box jumps
20m (down the gym and back)
Scale to small box jumps or step-ups and small box pushes
Mobility
Warm-up (No Measure)
Grab a heavy KB-
KB ankle/calf smash (2min e/s)
3x through Down dog to childs pose. Stretch out calves in downdog