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Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Jumping Jacks

:30 Mountain Climbers

:30 Up-Downs

:30 Good Mornings

-into-

TABATA (8 ROUNDS :20 ON/:10 OFF)

ROUND 1&2 – Single Unders

ROUND 3&4 – Fast Singles

ROUND 5&6 – High Jump Singles

ROUND 7&8 – Double Unders or Double Under Attempts

Strength

Metcon (Weight)

ALTERNATING TABATA*

T1 – Straight Bar Bicep Curls

T2 – Single DB Overhead Tricep Extension

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

Workout

Metcon (3 Rounds for time)

3 SETS*

20 Alt. DB Snatch (50/35)

20/15 Cal Row

20 Up-Downs

50 Double Unders

-1:30 Rest b/t Sets-

*Start at a different movement each Set and work through movements in any order.