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Avoid the traffic, lil’ Froggy!

19
May

Avoid the traffic, lil’ Froggy!

CTOWN CrossFit-Downtown – CrossFit DTF

1. Broad Jumps 8 x 3
– Accumulate as much distance as possible in 3 broad jumps.

2a. Bulgarian Split Squats w/added ROM 3 x 8-10 (each leg)
2b. RKBS 3 x 10-15 (AHAP)

3. “Nancy”
5 rounds for time.
Run 400 meters
15 OHS 95/65

Broad Jump (8 x 3)

The athlete starts out with a stance balanced and then they explode out as far as they can. It tests explosion and balance because they have to land without moving.

Split Squats (3 x 8-10)

Kettlebell Swing (3 x 10-15 (russian))

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20 min time cap