It’s Christmas week and I know most of you are at home. I will continue to put up workouts, get it in where you can.
Warmup: 400m run stopping every 100m to complete 10 squats & 10 pushups. After completing 400m, 10 lunges each leg, 10 inch worms.
Strength: 5 sets of 5 Back Squat at 80-85% 1RM. 2 sets of 20 DB Shoulder Press.
Metabolic Conditioning: Complete 100 25# DB Hang Clean Thrusters, while performing at the beginning of each minute except the first, do 5 burpees.
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This is Jason Khalipa, CrossFit Games 2008 Champion, completing the workout with 35# in a hotel.