Hump Day

Posted: 28th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats

Metcon

Metcon (AMRAP – Reps)

Four sets of:

Back Squat x 10 reps (Record heaviest weight used)

Rest 60 seconds

KB Step-Ups (20″) x 8 reps each leg (53/35)

Rest 60 seconds

Turkish Get-Up x 1 rep each arm (53/35)

Rest 60 seconds
*Rest 5 minutes and set up for WOD

Boys vs. Girls (AMRAP – Rounds and Reps)

12 minute AMRAP of:

3 Wall Ball (14 lb ball for males and females)

6 Box Jump-Overs (20″ box for males and females)

9 Ab Mat Sit-Ups

*Level playing field for both genders. Hit the gas and go.

Buy-Out

GHD Sit-ups (No Measure)

3 x 5-10
*Stretch hamstrings 2-3 minutes each

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