CrossFit – Thu, Oct 13
Warmup
partner warm-up
2 Rounds:
1:00 Cardio of Choice
10 Box Step Overs
6 Front Squats
5 Inchworms with Push Up
4 Tuck Ups
4 Shoulder to overhead
4 Hollow Arch Swings
2 Strict Pull ups
Metcon
Partner Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes
40 Box Jump Overs (24″/20″)
40 dbl DB Front Squats (50/35)
30 Med Ball Sit ups (20/14)
30 Hand Release Push Ups
20 dbl DB shoulder to overhead
20 Chest to Bar
Finisher
Metcon
3 Sets
16 single DB curtsey (8/side)
10 Single Leg Dumbbell Calf Raise (8/side)
10 tempo glute bridges (3,3,3)