1-8.3 Cycle 1, Week 8, Day 3

CrossFit Rise Above – CrossFit

Pre Warmup

2:00 Couch Stretch Each Side

Frog Pose

https://youtu.be/0oGtY6TQ3NQ?t=58

Warm-up

Warm-up (No Measure)

4:00 AMRAP

5 Toes to Bar

10 Air Squats

15 Jumping Jacks

Warm-up

Warm-up (No Measure)

5 Rounds

2 Muscle Ups (or scale)

5 Thrusters

5 Box Jump Overs

Add weight each round, up to working weight

Metcon

Metcon (Time)

3 Rounds

(15:00 CAP)

5 Muscle Ups

10 Thrusters (135/95)

15 Box Jump Overs (30/24)
Scaled

5 Strict Pull Ups

5 Ring Dips

10 Thrusters (scaled to be heavy, but doable in 2-3 sets)

15 Box Jump Overs (on-and-off is OK) (30/24)

Bootcamp

10 Jumping Pull Ups

10 Push Ups

10 DB Thrusters (30/20)

10 Box Step Ups

Metcon

Metcon (4 Rounds for reps)

4 Rounds (20:00)

3:00 work

2:00 rest

15 HSPU

AMRAP Slam Balls (30/20)
Scaled

1 Wall Walk

10 Shoulder Taps

AMRAP Slam Balls (30/20)

Bootcamp

10 Handstand Kick Ups

AMRAP Slam Balls

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