Sugar & Spice

Dec 15th, 2019

Category: CrossFit

Sugar & Spice

Sharon – Jump Rope Wizard

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Athlete’s Choice – Bike, Ski or Air Runner
3 Rounds
:30 Hard/:30 Easy
-Start at 70% effort work up to full sprint last round

Then

8 – 6 – 4
Front Squat w/ 2 Second Pause
Strict Press
BB Roll Out

Strength
EMOM10
1 Thruster
-Build in Weight Throughout the sets

WOD
10-8-6-4-2
Sandbag over the Shoulder
Sandbag Squats
100m Hug Walk between sets(4) 140|90

-Scale with sandbags. Smaller filler bags = 12lbs. Add multiples to get to desired weight.

At Home WOD
AMRAP: 15
10/7 Push Ups
15 Air Squats
20 Sit Ups
0:30 Any Cardio (jumping jacks, jump rope, burpees)