Charles In Charge

Sep 13, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

3 Rounds:

10 PVC Pass Throughs

5 Around the Worlds (each)

10 Kang Squats

5 Scarecrows

Then,

Split jerk practice (pause at forehead)

Strength

Split Jerk (Work up to 5 sets of 1 rep @ 80%)

3 @ 50%

3 @ 60 %

2 @ 70%

2 @ 75%

1 @ 80% x 5 sets

Metcon

Charles In Charge (Time)

For Time:

10 STOH, 15/12 Cal Bike

20 STOH, 15/12 Cal Bike

30 STOH , 15/12 Cal Bike

40 STOH, 15/12 Cal Bike

STOH = Shoulder to Overhead

RX = 115/80

Core

3 rounds

Banded torso press out x 8 each

Candle sticks x 10

Slow controlled scissor kicks x 20 total