CrossFit
Warmup/Preparation – 10 min
Dynamic Stretch
Skill/Strength – 10min
Movement prep for WOD
Conditioning – 40 min
Partner up and count for each other / help each other through in TWO seperate heats:
CrossFit Games Open 14.4
AMRAP in 14 min:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20-10’/14-9′)
30 cleans, 135/95 lb.
20 muscle-ups
Recovery – post class
Hammys
Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q
Bootcamp
Warmup/Preparation – 15 min
Dynamic Stretch
Skill/Strength – 20 min
Pwr Cleans 3,3,3,3
Strength & Conditioning – 20 min
CrossFit Games Open 14.4
AMRAP in 14 min:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20-10’/14-9′)
30 cleans, 135/95 lb.
20 muscle-ups
Recovery – 5 min
Hammys
Sport
In CrossFit Class
A) every 90 sec x 6: 1 clean. Add weight as go.
B) CrossFit Games Open 14.4
AMRAP in 14 min:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20-10’/14-9′)
30 cleans, 135/95 lb.
20 muscle-ups
