13.5.20

CrossFit 972 – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

2 Rounds

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

—into—

1 Round w/ a DB

10 Goblet Squats

10 Romanian Deadlifts ( hold both head of the dumbell)

10 Single Arm Russian Swings

10 Strict Press

10 Goblet Squats

Metcon

Encore (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50’s/35’s)

***Rounds start on the 0, 5, 10 and 15 minute mark. Each round. Except for the last round, will be capped at the 4 minute mark (4,9, & 14) so you will have at least one minute to rest before the next round begins. Make sure you choose a weight that will allow you to move quickly and efficiently.

***Over and back on the Over and Back hops equals 1 rep. So 42 total hops each time

***Score is total time. So keep track of your round times.

***If you only have a single DB then either alternate each rep

Functional Body Building

Metcon (AMRAP – Reps)

AMRAPx2

Renegade Rows (50’s/35’s)

Rest 1 Minute

AMRAPx2

Renegade Rows (50’s/35’s)

***1 Rep: 1 Push-up on Dumbbells + 1 Dumbbell Row (Each Side)

Like the WOD choose something manageable