Friday

2
Oct

Friday

Cypress CrossFit Club – CrossFit

Warm-up

C3 Standard Warm Up (No Measure)

400m Run/Row/1000m Bike

Foam Roll for 3-5 minutes then complete 2 rds of

10 Yoga Push-Ups

The World’s Greatest Stretch (5 reps per side)

10 Deep Squat to Hamstring Stretch

10 Reverse Lunges with Hip Stretch (5 per side)

STRENGTH

Split Jerk

Complete 5 sets of 3 split jerks working up to a heavy set of 3

Complete a 50m OH kB carry on each arm after each set

Workout

“ANNIE-UP” (Time)

FOR TIME

50-40-30-20-10

Double Unders

2-4-6-8-10

Bar Muscle-Ups

50-40-30-20-10

Sit-Ups

(Score is Time)