CrossFit – Mon, Jan 2

Warm-up

2 Sets:
1:00 Row (Build from easy to moderate)
5 Inchworm w/Push Up, 5 Half Bottom Burpees
10 Lateral Hop Over Rower

1 set (at workout pace):
4/3 Calorie Row
2 Lateral Burpee Over Rower

Metcon
New You (Time)

10 sets
20/16 Calorie Row
10 Lateral Burpee Over Rower
-rest 1 minute b/t sets-

Strength
Back Squat Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
Back Squat (EMOM 10 x 3)

EMOM for 10 minutes perform 3 Back Squats.
Build up in weight each set.
Work up to a 8/10 RPE.

Finisher

3 Sets
15 Side Plank Knee to Elbow – Right
15 Side Plank Knee to Elbow – Left
1:00 Plank

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