CrossFit – Fri, Dec 8
Warm-Up
Warm-Up
1 ROUND
1:00 Row RPE 4/5 (Legs Only)
10 Scap Push-Ups
10 Alt. Samson Lunges
10 Slam Ball Deadlifts*
*5 w/ hinge variation, then 5 w/ squat variation.
Into…
1 ROUND
1:00 Row RPE 5/6 (Legs + Body)
8 Push-Up to Pike
4/4 Split Squat
8 Slam Ball Ground to Overhead
Into…
1 ROUND
1:00 Row RPE 6/7 (Full Slide Rowing)
8 Push-Ups
8 Alt. Lunges
8 Slam Balls
Workout – All
Metcon (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
Max Cal Row
-Rest 3:00-
AMRAP x 7 MINUTES
6 Push-Ups*
8 Alt. Lunges
10 Slam Balls (Athlete Choice)
*Option for Hand Release.
-Rest 3:00-
ON A 7:00 RUNNING CLOCK…
Max Cal Row
(Score is Total Reps)
**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.
Optional Finisher
3 SETS (:40 ON / :20 OFF)
MOVT 1 – Plate Around the Worlds
MOVT 2 – Plate Curls
1 SET = MOVT 1 + MOVT 2.
-No Additional Rest b/t Sets-
(No Measure)