Workout 8.27.14

Nickname: No Pullups or Burpees.

Main – CrossFit

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Warm-up

(No Measure)

2x:
250m Row
200m Run

then,

4 Skin the Cat or :30 Support hold (Legs Straight or Knees Up)
8 Pistols – 2ea leg, scale as needed
4 Turkish Getups- 2 ea arm, use light weight!

WOD

Metcon (Time)

For Time:

30 Box Jumps, 24/20″
15 Shoulder to OH
24 Box Jumps
12 Shoulder to OH
18 Box Jumps
9 Shoulder to OH
12 Box Jumps
6 Shoulder to OH
6 Box Jumps
3 Shoulder to OH

C: 2-foot Jump, 125/85
P: Step Ups, 115/75
F: Step Ups, 95/55

Cool Down/Recovery

Immediately after finishing:

Jog/Walk 400m
Couch Stretch 1:00 ea leg
Posterior Chain Floss 1:00 ea leg
Banded Shoulder Stretching 1:00 ea arm
T-Spine Stretch 1:00

Feature Video

CrossFit Class Workout