3/9/2014 CrossFit Workout of the day
Warm up
Med ball Progression
3 sets
5 Dead lifts
5 Deadlifts w shrug
5 drop underneath ball from hip
5 Front squats
5 med ball cleans
Strength/Skill
Take 3-4 sets to build up to starting weight
EMOTM 6 Mins
8 Front Squats
Start at a moderate weight and add weight every min
The weight will be dependent on what you can clean as the bar will be taken from the floor
Training (Met-Con)
In teams of two
1 partner works at a time
3 rounds
30 HSPU
50 Box Jump Overs (20)
70 Med Ball Cleans (20/14)
Scale options
Scale HSPU w ab mats
Scale box jump overs w stepping over the box
Scale weight on ball
2014 03 08