Today’s Links –

Jon was on vacation recently and decided to show off some CrossFit skills on a rope swing off a boat!  Awesome pic Jon!

Jon using a kip to get a back flip off the rope
Jon using a kip to get a back flip off the rope
No more play Jon.  Back to work!
No more play Jon. Back to work!

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • 2 x 10 Hip Extensions
  • Deadlift – 5-5-5 – Make sure to warm up with 2-3 sets of light weight.  Start your sets @ 70% of your 1RM.  Attempt to reach/break 90% of your previous 1RM.
  • Conditioning – AMRAP 15minutes
    • Row 300m – Attempt to keep a pace @ or better than 80% of your 500m max effort
    • Lunge – 20 steps (10 each leg)
    • 10 Ring Dips
  • Stretch
%d bloggers like this: