02/06/2019

6
Feb

02/06/2019

Rubicon CrossFit – CrossFit

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Warm-up

Basic w/up #1 (No Measure)

500m Row

40 Lunges

30 Air Squats

20 Kipping Swings

10 Boot Straps

Mobility

2 minutes per side:

– Banded Shoulder Distraction

– Couch Stretch

Movement Review

Points of Performance:

Wall Ball: https://youtu.be/fpUD0mcFp_0

Med Ball Cleans: https://youtu.be/-nk0GqeSTJs

and, in case you forgot…the Burpee: https://youtu.be/TU8QYVW0gDU

WOD

Metcon (AMRAP – Reps)

AMRAP 12 minutes:

3 ,6 ,9, 12 ,15,18, 21, etc…

– Wall Balls (20/14)

– Med Ball Cleans (20/14)

– Burpees
Athletes should pick a pace to stick with…and then stick with it. Budget your resting time. Be smart on the higher rep Wall Ball break-ups and then try to move consistently through the Med Ball Cleans and Burpees.

Accessory

3 Rounds NFT:

20 Cal Air Bike

20 Heavy Russian KB Swings

20 GHD or Weighted Situps

Mobility

5 minutes each:

– Lacrosse Ball

– Skillz Ball