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Fo’ Drizzle

19
Nov

Fo’ Drizzle

CTOWN CrossFit-Downtown – CrossFit DTF

Warm-up
General CrossFit Warm-up – Two rounds of 10-15 reps of:
Samson Stretch (seconds per side)
Overhead Squat PVC or empty barbell
Sit-ups or Toes to bar
Good Mornings PVC or empty barbell
Pull-ups or Ring Rows
Dips or Push-ups

Conditioning
10 min AMRAP of:
50 Wall Balls 20/14 @ 10’
40 Double-unders
30 RKBS 70/55
20 CTB Pull-ups
10 Box Jumps 30/24

– Rest 5 minutes

10 min AMRAP of:
10 Box Jumps 30/24
20 CTB Pull-ups
30 RKBS 70/55
40 Double-unders
50 Wall Balls 20/14 @ 10’

(No Measure)

Two rounds of 10-15 reps of:

Samson Stretch (seconds per side)

Overhead Squat PVC or empty barbell

Sit-ups or Toes to bar

Good Mornings PVC or empty barbell

Pull-ups or Ring Rows

Dips or Push-ups

Metcon (AMRAP – Reps)

10 min AMRAP of:

50 Wall Balls 20/14 @ 10’

40 Double-unders

30 RKBS 70/55

20 CTB Pull-ups

10 Box Jumps 30/24

Metcon (AMRAP – Reps)

10 min AMRAP of:

10 Box Jumps 30/24

20 CTB Pull-ups

30 RKBS 70/55

40 Double-unders

50 Wall Balls 20/14 @ 10’