CrossFit – Thu, Oct 20
Warm-up
Warm-Up
EMOM x 8 MINUTES (:45 ON / :15 OFF)
MIN 1 – Bike @ EZ Pace
MIN 2 – Lunge-Lunge-Air Squat
MIN 3 – Active Bar Hang
MIN 4 – Up-Down + Broad Jump
MIN 5 – Bike @ Mod Pace
MIN 6 – Narrow Stance Air Squats
MIN 7 – Step-Ups or Box Jumps
MIN 8 – Bike @ Mod-Hard Pace
Workout
Metcon (Calories)
4 SETS
ON A 6:00 RUNNING CLOCK…
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cals)
Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats
Optional Cool Down
Metcon
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)