C44 – CrossFit
Equipment:
Warm-up (No Measure)
Moderate KB
Box
Abmat
Warm-up
Warm-up (No Measure)
Warmup-
5 easy burpees
10 pole air squats (hold bottom for 10 seconds)
10 sit-ups
5 fast burpees
10 sit-ups
10 air squats
Review and prep for workout:
KB swings-
5 deadlifts
5 Russian swings
5 American
Goblet squats-
5 squats with 2 second pause at the bottom
5 squats, regular tempo
Box-
3 step ups each side
5 box jumps
Rehearsal at workout weights:
5 kB swings
5 box jumps
5 sit-ups
5 burpees
5 goblet squats
Metcon
Metcon (AMRAP – Reps)
EMOM 4 min:
15 Kettlebell swings
EMOM 4 min:
12 box jump
EMOM 4 min:
15 abmat situps
EMOM 4 min:
12 burpees
EMOM 4 min:
15 Goblet Squats
Scaled options:
Lighter weights. Adjust reps to 8-12.
Scale UP- to 15 reps on all movements
Mobility
Warm-up (No Measure)
3-5 updog to downdog-pedal out calves and stretch shoulders
Childs pose. Reach hands to sides to stretch lats (20-30 seconds e/s)
Pigeon pose (30 seconds e/s)
Time permitting:
Legs up the wall (1-2min)