Warm-up: 200m Row, 10 (each arm) 1-arm KB Push Presses (35/20lbs), 5 Strict Pull-Ups (Normal, Wide, and Narrow)
Bench Press: 3×5
1) 5 Max Broad Jumps
2) 2 Minutes AMRAP Burpees
3) 1 RM Pull-Up
4) 800m Sprint
Finisher: Roll Hamstrings, Quads, and ITB
Let me get up on my soap box here for a minute. Okay so I’m up on it now… I may be preaching to the choir with some of you, but for others maybe I’ll get through.
You all know why you do CrossFit, to get fit, to be healthy, to lose weight, to make friends, to be strong, yada yada, but why do CrossFit if you are going to cheat yourself? If you want to cheat yourself, go do bicep curls, tricep kickbacks, and read a magazine on a stationary bike. What I’m saying for everyone who is confused right now is this; please don’t cheat reps.
If you happen to miscount a rep here and there in some MetCons it’s not a big deal, and we don’t care about that. But there comes a point in time where it’s obvious and we can’t help but notice. Most of the time we leave it alone because if you cheat on reps you just cheat yourself, but at the same time, if you cheat a workout we have to put it on the board. And that’s not fair to everyone else. So do your best to count correctly, and keep up the hard work. That’s really all we want anyway…good hard honest work.
Alright I’m stepping off the box now. Sorry for that.
Let’s live the by the honesty policy,
<3 Coach Miss J