Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 Minutes

5 Shoulder Taps w/ push up (tap/tap/push up = 1)

5 Cal bike

5 jump squats

5 BB good mornings

5 small kip swings

5 Box Jump

Extended Warm Up

* 3 sets to build up to workout weight on barbell movements: Perform the following as a complex & increase weight each set until at workout weight

(example set 1 – 95/65 , set 2 – 115/75, set 3 – 135/95)

4 Deadlift

4 Hand Power Clean

4 Front Squat

4 Push Jerk

* After, brief overview of MU, & modification options

Workout

“KOBE” (AMRAP – Rounds and Reps)

24 Min AMRAP:

8 Muscle Ups

8 Box Jump Overs

8 Deadlifts (135/95) (95/65)

8 Hang Cleans (135/95) (95/65)

8 Front Squats (135/95) (95/65)

8 Push Jerks (135/95) (95/65)

8 Burpees Over Bar

8 Cal Bike