CrossFit – Tue, Oct 18
Warm-up
Warm-Up
EVERY 2:00 x 3 SETS
30 Single Unders**
5 Lunge + Lunge + Air Squat
5 Barbell Deadlifts
Mobility in Remainder of Time**
*Switch to Double Unders in Sets 2/3
**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats
Strength
Front Squat (4-2-2*)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
Optional Cool Down
Metcon
2 ROUNDS FOR RECOVERY
:45/:45 Groiner Stretch
1:00 Butterfly Stretch
1:30 EZ Cardio Choice
(No Measure)
*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.
(Score is Weight)
Week 7 of 9