CrossFit Off The Grid – CrossFit
CrossFit Off the Grid Warm-up (No Measure)
Coach’s Choice
LIFT: 1 Clean + 1 Front Squat (Complex X 4)
In 15 Minutes work up to the heaviest weight you can do for this complex.
WOD: Forgotten (AMRAP – Reps)
10 Minute AMRAP- Ascending Ladder Of:
1 Squat Clean 115/75#
2 Lateral Over The Bar Burpees (sideways over the bar)
100m Run (2 reps) (on pavement up and back twice)
2 Squat Clean
4 Lateral Burpees
100m Run
3 Squat Clean
6 Lateral Burpees
100m Run
4 Squat Cleans
8 Lateral Burpees
100m Run
ETC………
Extra Work:
3 X 10- Banded Good Mornings
3 X 10- GHD sit-ups
Score is total reps: 5reps+8+11+14+17+20+23 etc….
Scaling- Squat Clean Weight, regular burpees, step over burpees
