CrossFit – Mon, Oct 10
Warm-up
Front squat Warmup
3 sets
6 zombie no hand front squats
3 :02 pause front squat
3 1 and 1/4 front squat
6 zombie no hand front squats
3 :02 pause front squat
3 1 and 1/4 front squat
Strength
Front Squat (5×3 @75% every 2:00)
Metcon
Metcon Emom (4 Rounds for reps)
EMOM 12
1 – Burpee to 6’ target
2 – 10 air Squats + 50’ walking lunge
3 – 200 M Run
4 – 12 Box Jump (30/20)
Finisher
Finisher
2 set
20 GHd Russian twists w bumper plates
60 secFaceup Chinese planks
10/10 elbows side plank lifts
20 GHd Russian twists w bumper plates
60 secFaceup Chinese planks
10/10 elbows side plank lifts
2 set
2 box jumps step down
4 burpees
6 air squats
8 step back lunge
At workout pace
2 burpee to target
5 air squats
6 step walking lunge
100 m Run
4 box jumps at 30/24