CrossFit – Sun, Sep 17
Warm-Up
Warm-Up
AMRAP x 5 MINUTES
:30 Row (RPE 5/6)
4 Alt. Samson Stretches
8 Hollow Rocks
4 Up-Downs
8 Air Squats
Into…
AMRAP x 5 MINUTES
:30 Row (RPE 7/8)
4 Kang Squats
8 Sit-Ups
4 Burpees
8 Jumping Air Squats
Workout – All
Front Squat (1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat*)
2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Row
15 Sit-Ups
10 Front Squats (70% of 3-Rep)
5 Burpees
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-
(No Measure)
*Barbell must come from the floor.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-