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Hurricane Thursdays

June 6, 2019 | No Comments

Crossfit 23 – CrossFit

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Warm-up

Warm-up (No Measure)

Please choose the level you want to compete at for the four weeks. If you compete at RX then for the next 3 Thursdays you compete at the RX level. Make Sense?

2 Min Row or Bike

Run 100m

10 Banded Good Mornings

5 Ring Rows

Run 100m

10 Kb Romanian Dl

5 Strict Pull-ups

Run 200m

10 Kb Swings

5 Kipping Pull-ups

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Helen Masters

3 Rounds

Run 400m

21 KB Swings 53/35

12 Pull-ups

Metcon (Time)

Helen Scaled

3 Rounds

Run 400m

21 Kb Swings 35/25

12 Jumping Pull-ups

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00





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