CrossFit – Tue, Oct 11
Warm-up
Warm-up
2-3 ROUNDS (4:00 CAP)
8 Alt. Samson Lunges
8 Alt. Cossack Squats
8 Cat Cows
Into…
AMRAP x 5 MINUTES
:30 Bike @ Mod Hard Pace
8 Jump Squats
8 Alt. V-Ups
8 Step-Ups*
*Option to switch to Box Jumps @2:30.
Strength
Front Squat (4-4-2*)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Bike
30 Alt. Mountain Climbers
15 Box Jump (24/20)
30 Alt. Bicycle Crunches
(Score is Rounds + Reps)
*Start Heavy and end Heavy+.
(Score is Weight)
Week 6 of 9