Main – CrossFit
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JumpNRope Warm Up (No Measure)
With a continuously running clock, try to maintain your Jump Rope through various styles. You should switch every 30-45 seconds but keep the rope moving!
-Single Jumps
– Alternating Legs
– Lateral Jumps
– Skiing Jumps (One foot front, one in back)
– Speed Singles (Alternate Legs Quickly!)
– Double Unders (Either consecutive or trying for individual reps).
B: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
8 Power Cleans (95/65)
4 Handstand Push-Ups (Scaled: Push-Ups)
30 Double Unders
-Rest 3 Minutes
C: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
5 Back Squats (95/65)
2 Muscle-Ups (Scaled 5 Pull-Ups)
20 Double Unders
-Rest 3 Minutes
D: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
3 Push Jerks (95/65)
6 V-Ups
9 Box Jumps (24/20)