Transition Week – Friday

CrossFit 611 – CrossFit

Warm-up

Coaches choice including the following:

2 minutes to get the blood flowing

4 minutes to slowly work on muscles and joints affected by the strength and the WOD

6 minutes of elevated movements in order to increase the heart rate and compliment the rest of the day.

Conditioning

Metcon (AMRAP – Reps)

5:00 EMOM

5 Burpees + Max Hollow Rocks

Strength

Deadlift (15 Reps every 3:00 x 9:00)

Reps at 50% of most recent heavy single

Metcon

Metcon (AMRAP – Reps)

10:00 Partner Ladder

3-6-9-12-15 …

Deadlifts (225/155)

HSPU

Box Jumps (24/20)
Partners alternate movements

Mobility

2:00 Banded Hamstring Stretch per side

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