CrossFit – Fri, Sep 13
Warm Up
Back Squat (30 Back Squats @78-83% of 1 RM Back Squat
or 50 Back Squats @ 63-68%)
or 50 Back Squats @ 63-68%)
*Break into manageable sets that allow for short rest periods
Write in Notes how many sets
Metcon Warm Up
25′
Toes out Walk
Toes in Walk
Heels Walk
Toes Walk
Zombie Walks
Figure 4 Walks
2-3 Sets
10 Kip to Swing
5 Single Arm Curl to Press (Light) L/R
100m Run
-then-
100m Run
4 Toes to Bar
2 Dumbbell Snatch
Version of Dickies Triplet (Time)
5 Rounds for Time
175m Run
12 Toes to Bar
8 Alternating Dumbbell Snatches (50/35)
RX+ (70/50)
Time Cap 11 Mins
Mobilization
Hip Halo
Barbell Prep
3 Sets
5 Lateral Box Step Ups
5 Russian Baby Makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)