Thursday

CrossFit 611 – CrossFit

Warm-up

200m Jog

then,

Lap spiderman lunges

Lap walking quad

Lap frankenstein with toe touch

then,

10 air squats

10 scorpions/side

10 standing unloaded “YTI”

10 arm circles forward

10 arm circles backward

10 alt bear hugs

then,

2 rounds

:30 ankle mobility per side

:30 calf stretch per side

Lap heel walk

Lap tip toe walk

Skill

Double-Unders

10 min Coach Led DU Practice/Drills

Conditioning

Metcon (AMRAP – Reps)

20:00 Alt EMOM

Min 1: 30 DU (60 singles)

Min 2: 50′ DB Walking Lunges (25′ Down/25′ Back) (DB/Hand)

Min 3: 15 Slam Balls

Min 4: :45 AMRAP Alt Plank Shoulder Tap + Push Up (Complex)

Min 5: 20 RKBS (53/35)

(Note: Max of :50 work per station)

(Note: Complex = Plank Shoulder Tap per Shoulder + 1 Push Up)

Mobility

Calf and Shoulder

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