CrossFit Workout 7/12/18 Thursday

3 rounds all together of:
1 length high knees
1 length high knees w/butt kicks
1 length a-skips
1 length b-skips

then 3 rounds with a partner of:
:30 medium weighted plank (partner places weight on)
:30 gentle partner assisted thoracic opener
:30 mirror shuffle drill medium intensity

Workout Warmup
8 rounds of: E90s building in intensity of:
1 Flying 50 (dumpster to garage door). Start at the dumpster, build to a fast run, coast to a stop once you pass the garage door.

3 rounds of
3 overhead split squats building to workout weight
3 bjsd
15 double unders

CrossFit Workout
For time:
800 m run

rest 3:00

6:00 AMRAP
6 OH Split Squats/side 45/30 or 20/12
60 DU/30 stick jumps lowest height

Coach’s Note
The 800 is for time. Start off strong, and try and get faster over the second 400. Finish hard. The Overhead split squats may be awkward. Pick a weight that allows you to do 6 smoothly. Move fast and try and keep the double unders unbroken, or in large chunks.

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