CrossFit – Sun, May 14
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
10/8 Cal Bike
8 Scap Push-Ups
4 Tempo Push-Ups (1111)
8 KB Deadlifts
Into…
AMRAP x 4 MINUTES
10/8 Cal Bike
8 Glute Bridge-Ups
4/4 KB Floor Press
8 KB Russian Swings
Strength – All
Bench Press (10-8-6)
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 35/25 Cal Bike
MIN 3 – Max Russian KB Swings (53/35)
MIN 4 – Rest
(Score is Reps)
KG KB: (24/16)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – Max Russian KB Swings (35/26)
MIN 4 – Rest
(Score is Reps)
KG KB: (16/12)
Optional Cool Down
Metcon
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Setes-
*Option to straighten the front leg after the Groiner.
(No Measure)
*Start Mod-Light and Build toward Mod-Heavy
(Score is Weight)