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120113 CrossFit


120113 CrossFit

Main – CrossFit

Squat Warm-up 1 (No Measure)

10-min AMRAP of:
200-meter Sprint
10 Squats with 5-sec pause at bottom
+ Mobility:
Barbell Calf Smash
Barbell Quad Smash
Pigeon Stretch

* Repeat sequence for 10-minutes

Metcon (AMRAP – Reps)

8-min AMRAP of:
5x Bear Complex AHAP
5 CTB Pull-ups

Metcon (AMRAP – Reps)

12-min AMRAP of:
15 TTB
5 Box Jump Overs 24/20
15 V-ups
5 Box Jumps 24/20

* Choose height on BJO that you can jump over without landing on top of box.

** On BJ jump with chest high so you’re landing big and tall on top of box.