Friday 180608

I. General Warm-Up/Transition

2 RNFT:

10 Kip swings

10 Lunge steps

3-5 Pull-ups

3-5 Box Jumps

 

Decide on odd object implements and equipment. Set-up stations.

 

II. Workout Of The Day

AMRAP 25-(split work as desired):

50 Walking Lunge Steps

200m Odd Object Carry/Move (athletes choice- sandbag, farmers, barbell, plates, sled push, sled drag)

35 Pull-ups/Assisted Pull-ups/Ring Rows

200m Odd Object Carry/Move (athletes choice- sandbag, farmers, barbell, plates, sled push, sled drag)

20 Box Jumps @30/24; 24/20; 16/12 –scale to steps ups as needed

 

INTENDED STIMULUS

Tough combination of gymnastic/bodyweight movements and heavy grunt work odd object carries. This is a long grinder, and you and your partner can split work as desired. There’s no great strategy here—just keep grinding.

 

III. Supplemental Work

Friday:

5 RNFT:

10-15 GHD Hip Extensions

5 Lateral Box Step-ups/leg (add weight as desired)

*rest as needed between movements and set

Crossfit Enhance