Some exciting weather over the weekend. Now for an exciting CrossFit week.
WARM-UP:
5 min. of Row or Bike
Dynamic Stretch
5 Sprints
STRENGTH:
Warm-up with 2 sets of 10 Front Squat on the Slant Board
Double Bounce Front Squat
(4)5
Work your way up to at least 1 set at 70% of your FS 1RM
WOD: WARLOCK
15 min. AMRAP
10 OH Squat 115/85
15 T2B
10 Box Jump 24/20
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic
Deadhang 90 sec.
Muscle-up progressions
>>>LMNT<<<, If you have not tried it, you need to. This stuff will get you re-hydrated and it will keep you hydrated. It benefits you and it benefits the HERO WOD JAR as well. It tastes great too.