210102
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx/Scaled
Deadlift (5-5-5-5-5)
No Equipment Workout
Metcon
5 rounds not for time:
50′ broad jump
50′ walking lunge
50′ broad jump
50′ walking lunge
Optional Accessory Work
Dumbbell Front Rack Walking Lunge (4 x 50″)
Specify distance in notes.
5 tall box jumps between sets