CrossFit Rx – CrossFit
Announcement
Happy Birthday John Clark and Weston Burleson!!
Workout – Metcon (Time)
COOL FOR THE SUMMER
5 rounds
20 SLAM BALLS (50/30)
20 Push-Ups
20 Box Jump Overs (20)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes
Scaling Option
5 rounds
20 Alternating Dumbbell Snatch (light)
15 Bar Push Ups
20 Alternating Box Step Ups. (low)
Accessory – Metcon (No Measure)
5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –
Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)
The post Thursday 20210715 appeared first on CrossFit RX.