JBLM CrossFit

FRIDAY, 9 September 2016

Warmup

• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:

1) Strict Pull Ups x 5 (band assisted, if necessary)

2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5

3) Kettlebell Swings x 10, 16/12kg

BEGINNER / INTERMEDIATE STRENGTH

Good Mornings:  3 x 6 – medium/heavy.

CONDITIONING

AMRAP 5 minutes:

10 Box Jumps, 24/20” (Games standards)

10 GHD Sit Ups (coaches’ note:  beginners – Ab-Mat Sit Ups)

10 Overhead Squats, 95/65#

- Rest 5 minutes, then:

AMRAP 5 minutes:

10 Toes-to-Bar

10 Ring Dips (coaches’ note:  beginners – Hand Release Push Ups)

10 Kettlebell Swings, 24/16kg

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

STRONGMAN

For time:

400m Forward Marching Sled Pull @ Bodyweight

CONDITIONING

5 rounds, EACH for time:

500m Row

- Rest 2 minutes.

Post loads and times to comments