Doce

26.2 CrossFit – CrossFit

Those who call you obsessed are the same who fear attempting. You only need to impress God! Pretty sure he already thinks you rock.

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

“Doce” (3 Rounds for reps)

3 Rounds of AMRAP 4, resting 4:00 between:

21 Calorie Row

15 Power Cleans

9 Burpee Box jump over (24″/20″)
power cleans decrease weight each round

Round 1 135/95

Round 2 115/85

Round 3 95/65

Extra Credit

Metcon (No Measure)

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close