CrossFit – Fri, Jun 13
Metcon Warm Up
Mission: Community (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
15/12 Calorie Ski OR Row
15 GHD Sit Ups (OR 30 Abmat Sit Up)
15 Dumbbell Bench Press (2×50/35)
• Intended Workout RPE: 7.5-8.0 – 75-80% – moderate to moderate/high intensity
• Target Rounds: 8+
• Minimum Rounds Before Scaling: 6
Front Rack Lunge (Weight)
10 Barbell Front Rack Lunge (5R/5L) @6/10 RPE
8 Barbell Front Rack Lunge (4R/4L) @6.5/10 RPE
6 Barbell Front Rack Lunge (3R/3L) @7/10 RPE
4 Barbell Front Rack Lunge (2R/2L) @7.5/10 RPE
2 Barbell Front Rack Lunge (1R/1L) @8/10 RPE
*Rest as needed between sets.
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Ski OR Row (increasing pace)
10 Hand Release Push Up
:30 Straight Arm Plank
5 Single Arm Bench Press (each side, moderate)
-Then-
Warm up to workout weight
Workout Prep
1 set (at workout pace):
3/2 Calorie Ski OR Row
3 GHD Sit Ups
3 Dumbbell Bench Press (at workout weight)