CrossFit Grand Rapids

Calisthetics for 30 minutes Afterwards…work on individual skills

Practice the barbell cleans

5 sets, 8 reps, 3-5 min rest: – barbell rows For time: – jump rope: 1000 jumps

Practice low-bar back squat WOD: 4 rounds for time:                    – 25 low-bar back squats: guys 135#, girls 95#                    - 25 MB throws to 12′ mark: guys 20#, girls 14#

5 sets, 5 reps, 3-5 min rest: – bench press 2000 meter row

Practice: From renegade row position to one arm straight up (we’ll call this exercise Sammy today) WOD: 4 rounds for time: -30 Sammy’s (alternating hands) using .15 bodyweight -40 air squats -30 supermans -20 AbMat situps

5 sets, 1 rep, max load: – deadlift Ring work: moving to inversion and slowly back down

After several practice sets…..use as heavy a kettlebell as possible – 100 KB swings for time (RKC style – to eye level) Practice handstands

5 sets, 5-8 reps, 3-5 min rest: – overhead squat 40 burpees for time

3-5 sets, reps to failure (short of adam’s apple), 3-5 min rest: – kipping pullups row 1000 meters Jason Robillard on Fox News!