CROSSFIT NTX: "JACKIE"

Friday, February 12, 2010

"JACKIE"

1. Warm Up

Foam Roll
Flexibility

2. Stamina

Floor Bridge, 2x20
Reverse Crunch, 2x20
Ball Combo #1, 2x20
SL DB PNF, 2x10/side
Rotational Box Step Up > MB T&C - 2x10/side
Lateral Tube Walk, 2x30'/side
Squat Jumps, 2x10
Side Power Box Jumps, 2x10/side

3. Work Capacity - "JACKIE" - For time:

Row 1000m
Thrusters (45#), 50 reps
Pullups, 30 reps

5 comments:

CrossFit NTX said...: Robert H.

As Rx'd.

15:08; February 23, 2010 at 9:22 AM
CrossFit NTX said...: George W.

1000m/25 reps @ 45/15(green)

14:34; February 23, 2010 at 9:23 AM
CrossFit NTX said...: Blake B.

As Rx'd.

10:34; February 23, 2010 at 9:23 AM
CrossFit NTX said...: Char H.

As Rx'd.

16:15; February 23, 2010 at 9:24 AM
CrossFit NTX said...: Mark C.

As Rx'd.

11:24; February 23, 2010 at 9:30 AM

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