CrossFit – Mon, Sep 2
Warm-up
Warm-up
1. Movement Prep/Activation
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar))
5 Kip Swings
3 Inch Worms
Workout
Partner McGhee (AMRAP – Rounds and Reps)
You go, I go rounds
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24″/20″
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
4×5 Quad Foam Rolling (each leg)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.