Friday 161202

Dynamic Warm-Up – Mobility
Prepare to for..
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Strength:
Find today’s new 5RM Back Squat in 22-25 minutes

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WOD
1 – 3 Rounds For Time:
75 Double-Unders
25 Hang Squat Cleans 115/75, 95/55, 75/35
5 Rope Climbs
Rest 3:00
*** For beginners 1 round, for those thinking they can do more than one round, go for 2 rds.  Rx on this workout is only for an experienced CrossFitter. Scale
accordingly !!!! Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
3 Rounds:
Row 1000/800m
Bike 2k
Rest 3:00

Met-Con
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 Handstand Push-Ups
3 Cleans
6 Handstand Push-Ups
3 Cleans
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
15 Handstand Push-Ups
6 Cleans
18 Handstand Push-Ups
6 Cleans
21 Handstand Push-Ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds

Strength Accessory
10×10
4″ Deficit Push Ups
(NOT HSPU)

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