CrossFit Code Red – CrossFit
Warm-up (No Measure)
*Bear crawl back after each movement.
Metcon (No Measure)
Body building circuit:
6 round – EMOM
8 KB hang squat clean
30 sec hollow hold
8 tall box jump
8 slam ball
8 DB floor press
*Set up 1-3 stations per movement. Complete 8 reps and move to the next. Start each movement EMOM.
*Hang squat clean with kettlebell in each hand.
*Tall box jump, jump to almost full extension if possible.
*Slam ball as hard as possible.
*Floor press, 3 sec down, fast up.