WOD

CrossFit VU – CrossFit

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Warm-up

We will have a coach lead dynamic warm up… Start to foam roll that lower body and maybe do some trigger point therapy for the shoulders.

A: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

B: Metcon (Time)

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

Men: 95-lb. presses, 44 lb KB Swing, 24-in. box

Women: 65-lb. presses, 25 lb KB Swing, 20-in. box
Scaling

Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

C: Metcon (Time)

Beginner Option

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box step-ups

Men: 65-lb. presses, 35-44 lb KBS, 20-in. box

Women: 45-lb. presses, 18-25 lb KBS, 16-in. box

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