190416
Wells Street Fitness – CrossFit
Warm-up
General Warm Up and Dynamics (Coaches Choice)
+
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
+
straight into
+
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