CrossFit — January 8, 2020



15 Air Squats
15 Jumping Knee Slaps
15 Up Downs
15 Med Ball Bear Hug Squats 30/20
15 Box Jumps
10 Burpees
5:00 Review/Practice of the D-Ball/Atlas Stone Clean
Ball Squat (3 Sets x 15 Squats, 2:00 Rest)
Can use D Ball or Atlas Stone

*Due to the need to share the balls/stones, just try to rest as close to 2:00 as possible between your sets
*Can change weights between sets as long as you can maintain your depth and keep the reps unbroken
Metcon (AMRAP – Reps)
4 x 4:00 Work, 1:00 Rest
20 Burpee Box Jump Overs 24/20
Max Strict Pull Ups in Remaining Time

*Score is total pull ups across all 4 rounds
*Target is at least 10 reps each round. Use a band as necessary

Cool Down
Quad Foam Roll and Couch Stretch
Lat Foam Roll and Banded Stretch
Favorite Low and Mid Back Stretch

Accessory Work
5 Rounds
:30 Handstand Hold
:30 Hollow-Arch Roll
1:00 Rest/Recovery
*Those comfortable away from the wall can work on freestanding handstands