Open Training

Posted: 27th December 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each

-sideways jumping jacks

-A skips

-toe up toe touch

-shuffle

-lunge

-heal walk

-carioca

-butt kick

-tin man

-high knee

DUB Warm up (No Measure)

Work to accumulate 50 double unders.

Every time you break do 5 burpees and 5 air squats

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM of:

Minute 1 – 10 Burpees

Minute 2 – 10-15 Chest to Bar Pull-Ups

Minute 3 – 20 Double-Unders

Minute 4 – 10 Ground to Overhead 75/55

Minute 5 – 10 Toes to Bar

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

500 Meter row (No Measure)

500 Meter row

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