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190416

15
Apr

190416

Wells Street Fitness – CrossFit

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Warm-up

General Warm Up and Dynamics (Coaches Choice)

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2 sets:

25′ Broad Jump

25′ Rebounding Braod Jump

6-8 alt Bear to Single Arm Bridge

https://www.youtube.com/watch?v=iQMYnx7gaAQ

Skill/Strength

Every 30-sec x 10 (5 minutes)

1 Box Jump + 1 Seated Box Jump

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straight into

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10 minute EMOM

1 – 30-sec Front Leaning Rest or Ring FLR

2 – 30-sec Bridge Dumbbell Pull Over

FLR – https://www.youtube.com/watch?v=KMCZ6Pjg9_k

Ring FLR – https://www.youtube.com/watch?v=lrU8aHiW9dg

Pull Over – https://www.youtube.com/watch?v=ctW4UcBGzyA&t=78s

Metcon

1904016 – Performance (AMRAP – Rounds)

EMOM 20 –

1st -250/200m Row

2nd – 12/10 Burpees

Make sure to scale the row to finish by the 0:50 mark to ensure smooth transitions on/off the rower

MetCon – Fitness

1904016 – FItness (AMRAP – Rounds) (AMRAP – Rounds)

EMOM 20

1st – 200/150m Row

2nd – 10/8 Burpees

Make sure to scale the row to finish by the :50 mark to ensure smooth transitions on/off the rower