CrossFit WOD for Tuesday 4-11-2017

WOD

Apr 10, 2017

Metcon: You should be able to go UB for the first 10 mins so scale cleans accordingly. Practice cycling T2B correctly with the kip.

Warm Up

400m Run then 20 of each: Lunges, Sit Ups, Burpees, Shrugs w/ BB

Mobility

3:00 LAX ball (calves recommended and ankle stretch)

METCON- 18 min AMRAP of:

  • 5 T2B
  • 10 Power Cleans (115/75) (+135/95)
  • 15 Box Jumps (24/20)

Strength/Skill – 3 Rounds of: 

  • DB Spilt Squats x 8 each
  • Lateral Raises x 15
  • Abmats x 25

ACCESSORY
Foam Roll IT and Quads 2 x 10 passes each side

<iframe width="853" height="480" src="https://www.youtube.com/embed/EKa1GG5Zsg0" frameborder="0" allowfullscreen></iframe>

https://youtu.be/EKa1GG5Zsg0

How to do a Box Jump

Compliments of POPSugar Fitness

“Nothing will work unless you do.”
– John Wooden