Yakima CrossFit – CrossFit
Warm-up
With a partner, 1600m row, alternating every 100m
Line drills:
Bear crawl to rig and back
High knees down, butt kickers back
Burpee broad jump down, duck walk back
Metcon (Weight)
Back Squat
3 Sets of the following:
5-5-5-5
-rest 4 minutes-
After each set of 5 rest 30 seconds and then immediately start the next set of 5. Attempt to go heavier than you went on Nov 15. All sets will be at the same weight.
Metcon (Time)
2 rounds for time:
30 wallballs @ 20/14#
20 kettlebell swings @ 24/16kg
10 shoulder to overhead @ 135/95# (165/115# RX+)
8 minute time cap
Cool down
3 sets:
10 GHD sit-ups
10 back extensions
Easy pace, rest as needed between sets