CrossFit – Fri, Mar 31

Announcements

ORDER YOUR CFMAH GEAR HERE ASAP!!!!

This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

:30 Alt Groiners

:30 90/90 Hip Rotations

:15/:15 Wall Calf Stretch

2 ROUNDS

30 Reps Jump Rope Complex**

6 Elbow Punches → Muscle Clean

6 Front Rack Press → Back Rack Press

6 Air Squats → 6 BB Kang Squats

1 ROUND

:30 Double Under Practice

*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf

**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1)

*Keep weight Moderate+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

KG BB: (70/47.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Hamstring Smash*

10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.

**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)