Workout of the Day: Friday, 3.23.18

ShoesJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 High Knee Lunge + Twist
10 Cossack Squat
10 Pause Jump Squat
5 Inchworm
10 Scap Pull up
10 Kip Swing
:10 Active Lat Hang

STRENGTH:
9 min EMOM:
min 1-
3 Thrusters
3 C2B Pull-ups

min 2-
:30 Single Unders
5 Burpees

min 3-
3 Box Jumps (24/20")
3 Jumping Lunge/side

CONDITIONING:
CrossFit Open 18.5
7 MIN AMRAP:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Read the scorecard for full event details.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

 

 

Justin McClintock