Friday 3/28/2014 CrossFit Workout of the day
Warm up
3 rounds
30 secs each
Inch worms
Single’s (jump rope)
Iron cross
Jumping Jacks
Scorpion stretch
Burpees
Strength/Skill
Dead-Lifts
10-5-5-5-5
Training (Met-Con)
“The Jumping Dead”
For time
20 Dead Lifts (225/155)
20 Double Unders
15 Dead Lifts
40 Double Unders
10 Dead lifts
80 Double Unders
5 Dead lifts
160 Double Unders
Scale options:
Scale number of reps
Scale weight on Deadlifts
Sub Double Unders w singles
2014 03 27
8:16 @95#. Love those deadlifts and double unders Cheering on the open athletes tomorrow!
12:40 @ 105#; sub singles for DU.
8:42 @ 115 with singles.