Wednesday Conditioning

CrossFit 611 – Conditioning

Warm-up

100m Run

1 Lap Frankensteins w/Toe Touch

1 Lap Walking Quad

1 Lap Samson Stretch

Directly into…

2 rounds:

20 Jumping Jacks

10 Jumping Air Squats

5 SA RKBS/arm

10 Kip Swings

5 Box Step Ups + 5 Box Jumps

Metcon

Kelen Helly (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of “Kelly”:

400m Run

30 Box Jumps(24/20)

30 Wall Balls(20/14)

1 Round of “Helen”:

400m Run

21 KBS(53/35)

12 Pull-ups

Accessory Work

3 Sets, Not For Time:

10 DB Floor Press

10 DB Bent Over Rows

15 Weighted AB-Mat Sit-Ups(20/14)

Tags: