CrossFit Workout 8/4/17 Friday

Flash Back Friday, 2009

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 12 minutes of:
20 kettlebell snatchs, ascending weight
30 double-unders
150 easy jog

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24″ box (20″ box)
RH kettlebell snatch, 24 kg (16 kg)
goblet squat, 24 kg (16 kg)
LH kettlebell snatch, 24 kg (16 kg)

Lift

EMOM for 20 minutes of:
20 double-unders
1 power clean and push jerk

Start at 60% of your max and go up as you can.

Skills 

8 minutes of:
Hand stands

Scoring:
4 pts for each strict HSPU
1 pt for each kipping HSPU

See how many points you can accumulate.

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.