CrossFit – Thu, May 9
Warm-up
Metcon
Krabby Patty (Time)
40/32 Calorie Bike Erg
40 Dumbbell Hang Snatches
40 AbMat Sit-ups
40 Dumbbell Step Back Lunges
40 AbMat Sit-ups
40 Dumbbell Hang Snatches
40/32 Calorie Bike Erg
* 40 Double Unders Between Each Movement
Time Cap 22:00
Dumbbell: (50/35)
After Party
After Party (Weight)
1 Giant Set
Single Arm DB Bent row each arm
10 reps at @heaviest
15 reps at @heavy
20 reps at @moderate
*Complete sets unbroken
Score = weight used for set of 20
General Flow 0:20 of each
Specific Warm-up
Double Unders
Focus on timing wrist speed
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhance footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
DB Hang Snatch