Thursday 8/24/17

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Prominent Headquarters – CrossFit

Warm-up (No Measure)

Run 400m with med ball

Mobility: Glutes, hips, hamstrings

3 Rounds:

12 med ball cleans

8 kips on bar

12 scorpions

Front Squat (5×5 @80% of 1rm)

0:00, 2:30, 5:00, 7:30, 10:00

Metcon (Time)

(CAP 10min)

40 C2B Pull Ups

80 Wall Balls (20/14)

40 C2B Pull Ups
You have a relatively long time cap for today’s workout. You should look to complete this work in manageable sets. If sets are pushed close to failure this will be detrimental to the remainder of the workout. We are looking for intensity to be high throughout, in which case manageable sets will work best with short rest.


Lat + Quad Stretch

Scaling Options

C2B: Volume of reps, Pull ups, banded pull ups, jumping pull ups

Wall Balls: Volume of reps, height of target, weight of ball