CrossFit – Thu, May 15
Metcon Warm Up
Fool’s Gold (AMRAP – Rounds and Reps)
Partner Throwdown!
AMRAP 22 Minutes
5 Shuttle Run (50ft)/ 👯♀️Together
(I Go, You Go)👇
6 Power Snatches (95/65)
7 Toes to Bar
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Rounds: 12+ rounds
• Minimum Rounds before Scaling: 9 rounds
Sandbag Hold
3 Sets
1:00 Sandbag Hold
*Rest 30 seconds in between sets.
Mayhem Hip Halo Activation
Banded 7’s
Movement Prep/Activation and Increasing Heart Rate
2 Sets
2 Shuttle Jog (50ft)
10 Banded Good Morning
5 Snatch Push Press (45/35)
-Then-
2 Sets
2 Shuttle Jog (50ft)
10 Kip to Swing
5 V Up
-Then-
Warm up to workout weight w/2 Toes to Bar after each weight increase.
Workout Prep
1 set (at workout pace):
1 Shuttle Run (50ft)
2 Power Snatches (at workout weight)
3 Toes to Bar