Workout 8.6.14

Nickname: Cardi-YO.

Main – CrossFit

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Warm-up

The Baseline (No Measure)

Row 500m
40 Air Squats
30 Ab Mat Situps
20 Pushups
*C- Regular
*P- From the Knees
*F- :45 Plank Hold
10 Pullups
*C- Strict
*P- Negatives
*F- Ring Rows
Hip Mobility:

Pigeon Pose

Banded Squat- Hip Distraction

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
P- 115/75
F- 95/ 55

Rest until the clock reaches 8:00 and then….

Metcon

Metcon (Time)

For time:

Run 800 Meters
42 Kettlebell Swings
*C- 50/35
*P+F- 35/20
24 Pull-Ups
*C- Butterfly, Kip, Strict
*P- Negatives
*F- Jumping Pullups on Rings

Feature Video

CrossFit Class Workout