Mon: Hopped Up

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

High 5s & Hugs to the amazing crew that repped Brigade at Battle of the Barbells all weekend – we’re so proud of you guys & gals!!!

Warm-up

Warm-up (No Measure)

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Followed up with Front Rack Mobility, then BB Warmup of:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Weightlifting

Thruster (15 Minutes to Work up to a Heavy 5 off the rack)

Metcon

Hopped Up (CFNE) (AMRAP – Reps)

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

RX+ version for Spec Ops is 115/80# on Thruster & Burpee Box Jump Overs (24/20)

Mobility

Warm-up (No Measure)

Roll out the Feet & Calves

& Spend 1 Minute each leg on the glutes & quads, then finish with a pancake straddle stretch

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