Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Stretching

– Spider stretch

– Sumo squat hold

– Down dog calf stretch

General warm up

2 rounds

– 1 min rowing

– 30 sec jumping jacks

– 30 sec goblet squats

– 30 sec plank into 5 push ups

– 10 broad jumps

Barbell warm up

3-5 reps of each

– Dip drive shrug

– High hang muscle cleans

– High hang power cleans

– Front squats

– High hang squat cleans

– Hang squat cleans

– Sumo deadlift

– Sumo deadlift + shrug

– Sumo deadlift + pull

WOD Build up

Build up to barbell weight and box jump height

5 box jumps low height

5 box jumps medium height

5 box jumps to workout height

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 hang squat cleans 95/65#

10 burpees over the bar

10 Sumo DLHP

10 box jumps 24/20″

Cool Down

Walk 1 lap

Banded hamstring stretch