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4/30 Kriss Kross will make you Jump Jump

April 29, 2018

Stabilizer: 10:00-20:00

5 min AMRAP

-10 Tabletop Toe Touches

-10 Arch to Hollow on Floor

- 10 Low Plank Oblique Knee Tucks

-10 Sit Outs

 

Strength/Power: 20:00-40:00

-5-6 min to find Max height Box Jump

 

:30/:10x3 @ one station, :40 sec to switch

  • MB Broad Jump to Chest Pass

  • Box Jumps @ 75-80% of max

  • MB Tuck Jumps

  • DB Push Jerks (40/25)

 

Metcon: 40:00-60:00

Mastering the Rower (14 min)

1 min work/1 min rest.

GOAL: Keep s/m around 26, but adjust intensity. You are looking for distance to increase as intensity increases w/o changing stroke volume. Each round increases or decreases intensity based on number of **

*NOTE to COACHES: set monitor to 1:00 on :15 rest for 14 rds

 

7 RDs

RD 1: *

RD 2: **

RD 3: ***

RD 4: *

RD 5: **

RD 6: ***

RD 7: ****

 

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