Sunday’s we are going to continue to use as a skill day. We will post a warm-up and then some sample WODs that you can do to improve some of your CrossFit skilled movements. So pick the one that will focus on the skill you want to improve and complete that WOD.
100 Jumping Jacks
10 Ninja Sit-ups
10 Russian Lunge
25 Good Mornings
25 Hollow Rocks
For Double Unders – 100 Double Unders For Time
For Kipping Pull-ups – 5 Rounds of 10 Kipping Pull-ups/10 Knees To Elbows For Time
For Cleans – 5 Rounds of 10 Cleans (135/65#) No time component, focus on form
For Muscle Ups – 5 Rounds of 10 Ring Pull-ups/10 Ring Dips for Time
Strength – If you know your 1 Rep Max start low and work up to 90% for the workout, perform at least 3 sets of 5 before you start the workout. If you do not know your 1 Rep Max start with a weight you know you can do easily. Then work your way up to find your 5 Rep Max. Do 8 total sets (3 light warm-up and 5 at workout weight)
With a plate on your back make 10 trips across the rubber matting. Each time you reach the end do 10 squats keeping the plate in place. 10 Burpee penalty for setting the plate down.
Notes: Use a metal plate and place the flat side down against your back. Reach back and grab the upper lip with you fingers. The top of the plate should be about even with the collar of your shirt. Should look like you are grabbing the straps on your backpack.