CrossFit – Fri, Mar 22
Current Cycle: COMPETE
Week 5 of 9
Balanced, varied and intentional metabolic conditioning with a variety of intensity and volume through metcons and some varied intervals. Quarterfinal athletes will use Friday workouts similar to the Open to complete the weekly Open workout.
Week 5 of 9
Balanced, varied and intentional metabolic conditioning with a variety of intensity and volume through metcons and some varied intervals. Quarterfinal athletes will use Friday workouts similar to the Open to complete the weekly Open workout.
Metcon Warm Up
I’m cuckoo for Cocoa Puffs (Time)
For time:
1-2-3-4-5-6-7-8
Squat Cleans (65% of 1RM) suggested RX (225/145)
Wall Walks
Time Cap 15 minutes
Pump (Arms-Shoulders) (Checkmark)
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 DB Preacher Curls
10 Inverted Skull Crushers
rest 3 mins b/t rounds
Hip Halo
Movement Prep
2:00 Row (easy)
-into-
Burgner Warm Up Clean
-into-
2-3 Sets
5 inch worms w push up
:15 Wall Facing Handstand Hold
then Warm up Squat Clean