warm up
tabata squat thrusts
10sec rest is in top of push up position
50 double unders
workout
4RFT:
one arm jumping pull ups x 25
95# one legged deadlift x 25
45# one arm push press x 25
one legged box step-ups x 25
perform 1st round w/ left arm & leg only; 2nd w/ right; 3rd w/ left and 4th w/ right.
range of motion on box step-ups is butt to heel to standing fully extended.
tabata squat thrusts
10sec rest is in top of push up position
50 double unders
workout
4RFT:
one arm jumping pull ups x 25
95# one legged deadlift x 25
45# one arm push press x 25
one legged box step-ups x 25
perform 1st round w/ left arm & leg only; 2nd w/ right; 3rd w/ left and 4th w/ right.
range of motion on box step-ups is butt to heel to standing fully extended.
mod 30:32
ReplyDeleteGood workout this morning, happy to be a guinea pig anytime! :o)
Justin good luck with everything!!
Best of luck in Chicago Justin, it was great working out with you this summer!
ReplyDeleteguinea pig mod 30:09
ReplyDeleteThanks for everything this summer, team. Awesome coaching, awesome programming. Chris, Jon, Meghan, JV, Todd, Steve . . . you all are unbeatable. I couldn't be prouder that I started my Crossfit career at CFJax.
I'll send some updates as I journey on, and I'll certainly be dropping in the box when I'm home on breaks.
Nice wod!
ReplyDeleterob.24:20
susi.34:09