Another Friday – CrossFit

What kind of workout for the end of the week?

Jump Rope Warm Up
0:20 single unders
0:20 single leg single unders
0:20 side to sides
0:20 foward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple under attempts
*0:05-0:10 rest in between movements

2 rounds
10 hanging scapulas retractions
then,
downdog Sequence 2
0:10 downdog
0:10 updog
0:10/0:10 downdog with shoulder circles
0:10 updog
0:10/0:10 downdog with ankle reach

Skill and Build Up
Single Arm Dumbbell Push Press Prep and Build Up
*light dumbbell or kettlebell
30ft/30ft single arm dumbbell overhead walk (15 lb)
5/5 single arm dumbbell shoulder press (15 lb)
30ft/30ft single arm dumbbell overhead walk
5/5 single arm dumbbell push press

Build Up
5/5 single arm dumbbell push press
30ft/30ft single arm dumbbell shoulder press

Workout
3 rounds each arm NOT for time
10 single arm dumbbell push press
50 ft single arm dumbbell overhead walk
10 single arm dumbbell push press
50 ft single arm dumbbell overhead walk

rest 1:00 between arms

Workout Part 2 (15:00 time cap)
5 rounds for time
5 strict pull-ups (ring rows)
10 kipping pull-ups (ring rows)
20 push ups (with knees on floor)
45 double unders (attempts for 45 secs.)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: