WARMUP:
3 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach
15 Hip Bridge
2R / 2L Captain Morgans*
10 Sledge Hammer Swings on Tire
STRENGTH/SKILL:
Week 6/8 Linear Progression
Bench Press 3×5 (add 2.5lbs TOTAL)
*If newer to CrossFit, complete 3×5 push jerks instead. Use it as time to practice the movement for the workout.
WOD:
Performance
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)
Functional
AMRAP 15:
90 Single Unders
30/21 Calorie Bike
10 Push Jerks (115/80)
