Reminder: Bring your jump rope EVERYDAY this month!
If you don’t have yours yet you can ORDER this ONE or you can pre-order one with Coach Scott. For details email, coachscott@stonewaycrossfit.com
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm
CrossFit Essential #4
6pm
WOD
Warm up of the Week (WOW)
2 sets of:
15-30 Double Unders
200m Run
10-12 Box Jumps
The Warm up of the Week (WOW) is what we will do everyday this week before our workouts. The movements we have are skills that we want you to work on so you may progress in your skills work that will translate into your workouts.
1.
Back Squat (Deloading week)
5 x 40%
5 x 50%
5 x 60%
2.
3 sets of:
5 minute running clock
200m run
Handstand Push-up x max reps ( Once you fall off the wall)
200m run
Push Press (115/75) x max reps (use the remaining clock)
Rest-3 minutes
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