Main – CrossFit
1: Jumping warm up (No Measure)
25 Jumping jacks
High knees
Butt kickers
Karaoke
3 min jump rope practice
2: Overhead Squat
Take 20 minutes to do 4 sets of 10 overhead squats @ 65% 1RM. Between sets work on ring dips. If your ring dips are strong work for max reps each round. If you’re developing your ring dips work on holds with no bands, slow and controlled negatives, and keeping the rings tight to your sides at all times.
3: Metcon (AMRAP – Reps)
In five minutes complete as many reps as possible of:
10 Clapping push-ups
10 Wallballs 20/14
Rest 3 minutes
In five minutes complete as many reps as possible of:
10 Wallballs 20/14
10 Sit-ups
Rest 3 minutes
In five minutes complete as many reps as possible of:
10 Sit-ups
20 Mountain climbers