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TUESDAY

CrossFit 5000 – CrossFit

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Warm-up

2 rounds For time: 10 minute time cap

:60 Skipping

10 Mountain Climbers

20 Deadbugs

Mobility

2 rounds:

10 Reverse lunges with 4 second negative

:30 sec Lizard Stretch

Skill

3 Rounds. Rest :60-:90 seconds in between movements

1) 180 Degree Box Walk

2) Inch Worm side walks x 5 reps

3) 15 hollow rocks

PRE-HAB/RE-HAB

3 rounds for Quality

– Hamstring curls with DB, med ball, band x 15 reps

– :30 second Side Plank on hand per side

– 12 Bodyweight Kossack Lunges

– 10m Crab Walk

Back Squat

Option 1:

In 12 minutes build up to a heavy set of 5-12 reps depennding on what weights you have at home. And what you can lift behind your head. NO DROPPING WEIGHTS! Get crafty in lowering the bar back down.

Option 2:

Odd-Object Squats

12 minutes to build to a Heavy Squat between 5-12 reps. This time we are looking to hold the Odd-Object on one shoulder for half the reps and then on the other shoulder for the other half. Have fun with this but keep the form, knees out, chest up and tight core!

Metcon (Time)

Equipment WOD
For time:

60 Overhead DB/KB Alternating Lunges

50 Double unders

40 Overhead DB/KB Lunges

50 Double Unders

20 Overhead DB/KB Lunges

50 Doubles Unders

Metcon (Time)

No Equipment WOD
For Time:

60 Mountain Climbers

15 V-ups

40 Mountain Climbers

15 V-ups

20 Mountain Climbers

15 V-ups