Bouncy House

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

30 Seconds Single Unders

3 Rounds:

12 Slow Air Squats

9 Sit-Ups

6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (Calories)

“Bouncy House” Part 1

In a 4:00 Window…

3 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65)

Time remaining, Max Calorie Row

Rest 4:00

C: Metcon (Calories)

“Bouncy House” Part 2

In a 4:00 Window…

2 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95)

Time remaining, Max Calorie Row

Rest 4:00

D: Metcon (Calories)

“Bouncy House” Part 3

In a 4:00 Window…

1 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105)

Time remaining, Max Calorie Row

E: Metcon (No Measure)

3 Supersets:

10 Good Mornings (moderate load that allows “picture perfect” technique but is also challenging).

20 GHD Sit-Ups

30 Second L-Sit Hold (bend knees as needed)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s