Call Us: (216) 245-9697

July 16, 2013 CrossFit

16
Jul

July 16, 2013 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
15 Squats
200-meter Run
15-sec per leg Couch Stretch
30 Jumping Jacks
10 Burpees

Box Jumps (5×3 increase height after set of 3 jumps)

** Not for max reps. (Wodify only gives me this option.)
** This is for max height.
** Measure height on highest set of 3 jumps.

Front Rack Lunge (3×10 same weight across sets)

Metcon (AMRAP – Rounds)

5 rounds for grind of:
5 Curtis P
10 KBS
15 Seated Russian Twists

** Curtis P – AHAP
** KBS – AHAP (russian)
** Seated Russian Twist – Sit holding a plate or slam ball in front of you, feet elevated off ground and knees slightly bent. Don’t let feet touch. Twist torso and touch weight on the ground. L+R equals 1 rep.