Announcements

Happy Birthday Daniel Garrastegui and Daniel Alvarez

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Into…

AMRAP x 5 MINUTES

10 Box Step Ups

:30 Row (Mod)

5 Kipping Swings

5 Hanging Knee Raises

Extended Warm Up

Warm-up (No Measure)

TOES TO BAR PROGRESSION

3 Kip Swing + Hips up

3 Kip Swing + Knees up

3 Kipping Knee Raise

3 Toes to Something

3 Toes to Bar

BACK RACK LUNGES PROGRESSION

3 Power Clean + Push Press + Lower & Absorb on the back (barbell)

2 Power Clean + Push Press + Lower & Absorb on the back + Drop & hold (workout weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

1000/800m Row

14 Alt. Back Rack Lunges (135/95)|(95/65)

16 Toes to Bar

18 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Lats (Each Side)

1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

()