Workout of the Day: Wednesday, 5.8.19

EmmaRack.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 Jump Squats
10 Reverse Lunge w/High Step
10 Cossack Squat
5 Burpees
then
400m jog

CONDITIONING:
"Kelly"
Five rounds for time:
Run 400 meters
30 box jump (24"/20")
30 Wall ball (10'/9',20/14lb)
time cap: 33 minutes

CrossFit Santa Cruz does “Kelly”

BOOT CAMP

PREP:
2 Sets:
10 Jump Squat
10 Yoga Push up
10 Deadbug
10 Walking Lunge

WORK:
3 Sets:
8 Tough Push up @31X1
8 DB Jumping Squat @31X1
8 Dual KB Deadlift @31X1

HUSTLE:
Every 2 minutes x 20 minutes:
First station:
10 Dual KB Deadlift
100' KB Farmer's Carry

Second Station:
15 Push up
20 Jumping Squats

Should have :15-:30 rest minimum every set

Justin McClintock