05/16/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

Take everyone on a group 400m run or a 500m row to get started.

Partner AMRAP x 5 MINUTES

A: Single Unders

B: 10 Goblet Squats + 8 Bodyweight Lunges + 8 Up Downs

From here go into another AMRAP meant to be more of a workout prep.

AMRAP x 7 MINUTES

A: 5 V-Ups + Hollow Hold

B: 10 Kip Swings + 8 Goblet Step Overs + 6 Jumping Jacks

From here go into a bit of movement prep which will blend into teaching progressions.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)
SUNS OUT, GUNS OUT

FINISHER

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

Categories: WOD

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