Tuesday's visit from Curtis P!

November 3, 2015

You guys really got after those burpee box jumps today!  Awesome work everyone 👍 Tomorrow you can get ready to welcome Curtis P....he's been missed I'm sure ;)

 

Tuesday Nov. 3, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:
200m Run or Row
10 Ring Rows
10 Push-ups
10 Front Rack Squats
10 Tick Tock Lunges (each leg)
…PVC mobility

 

Strength:

Build up to your 3 RM Front Squat

 

WOD:

 

12 min. AMRAP Ladder:

 

1-2-3-4-5…etc. of:
Curtis P. 75/115 (Hang Squat Clean + Lunge Left + Lunge Right + Push Press)

 

3-6-9-12..etc.
Pull-ups

 

**We will have an RX+ version of this workout as well for those of you who have your muscle ups.  For the RX+ version, you will keep the 1-2-3-4-5…ascending ladder rep scheme with Curtis P (85/125) and Muscle-Ups (rings)

 

 

CrossFit Endurance (6am)

 

800-400-800
Meters of Running

 

400-800-400
Meters of Rowing

 

300-200-100
Unders

 

30-20-10
GHD Sit-ups

 

So, essentially the EWOD is 3 rounds.  Your first round consists of:
800m Run
400m Row
300 Unders
30 GHD Sit-ups

 

 

 

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