01272018

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

10 shuttle runs

With a partner, grab a wall ball, 10 passes each partner

10 chest pass

10 L side pass

10 R side pass

10 underhand pass

10 overhand pass

10 wall ball pass

Take a step back and repeat

5 minute DU practice

Review Medball Clean with group

5 Medball deadlift

5 medball Shrugs

5 medball front squats

5 medball hang squat cleans

5 medball full squat cleans

Metcon

A: Metcon (Time)

100 Double Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans, 20/30

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans

Posted in: WOD