Tuesday 11/14

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Metcon

Metcon (AMRAP – Rounds and Reps)

“Criss Cross”

Athletes should choose a weight on the barbell that they could complete in 1-3 sets within the workout and a variation of toes to bar that they are able to maintain a steady rhythm with.

CAT- 2

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

*MUST BE ABLE TO DO DOUBLES TO DO THIS CAT

* 4 ROUND QUALIFIER- GET 4 ROUNDS OR LOSE THE RX!

CAT- 3

“Criss Cross”

AMRAP 15:

60 Single Unders

15 Power Cleans (95/65)

60 Single Unders

15 Knees to Elbow

CAT- 4

“Criss Cross”

AMRAP 15:

30 Single Unders

15 Power Cleans (75/55)

30 Single Unders

15 Knee Raises