CrossFit Workout 1/7/18 Monday

Warmup
SFM warmup, then
3 rounds
:30 clamshell hold https://www.youtube.com/watch?v=rlbEKSG6_4c
10 goblet squats
30 double unders
10 vups

then warmup back squat to working weight

CrossFit Workout
Back Squat 5 reps every :90 x12 rounds
Add 3% to your average from last time and hold across all rounds.

Then:
For time with a 6:00 cap: 100 wallballs. Every time you break, 30 double unders. Girls go to 9.

Coach’s Note
For the wallballs, try and limit yourself to 7 or fewer breaks. Drop the weight of the ball before you drop the reps.

Skills
60 pistol foot switches
Every 10 switches, do 10 GHDs

Strength Accessory
3 Rounds Supersetted, :90 rest
6-8 Staggered Stance Good Morning @ 3011
12-15 HEAVY russian swings heavier than last time or 15-18 if you used the gold last time
8-10 Barbell Hip Thrusts @3111

Conditioning
5 Rounds
20/16 cal bike
10 Thrusters 95/65
10 Box jumps 24/20
30 unbroken double unders

rest 2:00 in between rounds