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          14.3 check... CrossFit Dumbo's ready!






Wednesday

Pre Struc Strength: 5 Sets (15)

A1. Close Grip Bench Press

Fitness: 3 Reps; 30x1 tempo
Performance: 1 Rep; 30x0 tempo

A2. Single Leg Squat
Fitness: KB Box Step up 8 each leg (hold kb in center of chest)
Performance Bulgarian Split Squat 8 each leg (w/ 2 db or kb)


WOD: Wednesday Chipper - for time; (18 min cap)
50 Double Under (100 singles)
40 Hand Release Push Ups
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
20 Toes to Bar (Fitness: Sit Ups)
10 Burpees
20 Toes to Bar (Sit Ups)
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
40 Hand Release Push Ups
50 Double Unders

Thursday

Level 1

Pre-Skill: Structural; Hollow Rock Position

Pre-Skill: Anaerobic; Team Row [teams of 3] 1500 meters

Skill Builder/Strength: Deadlift Sets of 10 Reps; 2020 tempo


WOD: Alternating Core Tabata;

Sit Ups & Back Extensions

-

Level 2

Fitness/Performance

A. Team Row - 2000 meters

3 Sets Of: Follow rest closely

B1. Deadlift
F: 10 Unbroken, Rest 30 sec
P: 15 unbroken, Rest 30 sec

B2. No Push Up Burpee
F: 10 [fast], Rest 30 sec
P: 15 [fast], Rest 30 sec

B3. Turkish Get Up 3 each arm [steady & easy - Fitness & Performance both]

Rest 1 min exactly before B1.

The Core Test
2 min max rep Sit Ups/V-Ups
rest 1 min
1 min max rep sit ups/V-Ups
30 sec rest
30 sec max rep sit/V-Ups
rest 10 sec
10 sec


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