9-8-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

Which CFIO team are you rooting for this weekend?

Warm-up

5:00 Dynamic

Then

2 Sets of:

5 RDLs

5 Front Squats

5 Sumo Deadlifts

10 Wallballs

*10 X-Band Walks Forward/Backward

*Add weight + repeat

Grab a light KB and perform:

– 10 Goblet Lateral Squats each side

– 10 Wide Stance Goblet Squats

– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.

Strength

Sumo Deadlift (5×4@60% for speed)

5 x 4 @60%, every 90s.

– Reset on each rep.

Max Height Box Jump (Distance)

Max Height Box Jump
Seated Box Jumps: 4 x 4. Rest 60s.

– work up to a challenging height.

Metcon

Oceanside (Time)

4 RFT:

15 Box Jumps w. step down (24, 20)

30 Wallballs (20, 14)

15 C2B Pull-ups

15:00 Cap

(Regular Pull-ups)

(14, 10)(10, 8)

(Ring Rows)

Extra Credit Work

Banded Ab Pull-downs: 4 x 20-25. Rest 60s

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