Apr 1st, 2020


Apr 1st, 2020

CrossFit Black Box – CrossFit


Warm-up (No Measure)

60 Second Couch Stretch each side

60 Second Lizard Pose each side

5 Inch Worms w/Cobra Pose

2 Rounds:

10 Leg Swings, each leg, side-to-side AND front to back

5 Jump Squats

10 Up Downs


Metcon (5 Rounds for time)

Every 5 Minutes foe 5 Rounds:

400m Run

30 Box Jumps, 24/20″

30 Med-Ball Cleans, 20/14

*scale reps as necessary, or go on the 6:00.
Video explanation and demo: https://youtu.be/5EivyHpxopw


Metcon (No Measure)

3 Supersets:

8-10 Single Leg RDL’s w/weight (bar, kb, db…hold weight in both hands, back as tight as possible)

10 Glute Bridges each leg (hold weight at hips if extra weight is needed)