Warmup:

7 Min AMRAP:

100M jog

8 Box step-ups/jumps

5 Pushup2Downward Dog

Then…

10 Air Squats

Pigeon Pose on box x30 sec per side

10 Huggers

Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin.  If you don’t have a bar, use light DBs.

 

WOD:

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

 

rest 4 minutes

 

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

 

rest 4 minutes

 

AMRAP 4:

200M Run Buy-in, then…

15 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

 

3 Mini AMRAPs with 4 min break between for today.  Remember, the run is a buy-in on each AMRAP.  Once you do it at the beginning, the remaining time is power cleans and burpee box jumps.  As you notice, the weight on PCs decreases every time.  That means, you should finish with higher reps each AMRAP.

 

 

Scaling Options:

Run -> 250M Row-> 1 Min or cardio

Bar weight -> as needed, but make sure there are 3 weight drops in the WOD

Box height -> 20/16 -> as needed

 

Cool Down:

Pigeon Pose on box – 2 Min per leg

 

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMEsquite.  Demo of the Box Shoulder Stretch