200419

CrossFit McComb – CrossFit

Mathworks (AMRAP – Rounds and Reps)

AMRAP 20:

36 Double Unders

24 AbMat Sit-ups

12 Push Jerks (95/65)

*Add (20/15) Each Round to Push Jerk*

* We can expect to complete somewhere around around 4-5 rounds today, so make sure to start at a weight that is right for you to accommodate these weight jumps

* **For Example:** The prescribed rounds will increase as follows:

* **Round 1:** 95/65

* **Round 2:** 115/80

* **Round 3:** 135/95

* **Round 4:** 155/105

* **Round 5:** 175/120

* You should feel confident completing your 4th and 5th round weights within 3-4 sets

* Adjust your weight jumps or starting weights as needed to accomplish that

* You can also stay at one moderately challenging weight the whole time as well if you are modifying (**Example:** 135/95)

* Your score at the end of the 20 minutes is total rounds and reps completed

HOME GYM: “Supple Sunday” (No Measure)

4 Rounds (20 Minutes Total):

:40 Second Weighted Hollow Hold

:20 Seconds Rest

:40 Second Dumbbell Romanian Deadlifts

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)

:20 Seconds Rest

https://youtu.be/0eUCY9TIPiU

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