CrossFit – Wed, Jan 21
Warm Up
Deadlift (Every minute for 5 minutes
3 Deadlifts @ 80%
3 Deadlifts @ 80%
Speed Focus)
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 14 C2B Pull Ups
Station 2- 50 Crossovers
Sc:
Station 1 : Pull ups or Ring rows
Station 2 : Single unders or 40 Seconds attempts
METCON (4 Rounds for reps)
Against a 2 minute clock, perform as many reps as possible of:
200 Foot Shuttle Run (25 foot increments)
15 Dumbbell Bench Press (50/35lbs)
Max Rowing in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets.
*On the 4th set the AMRAP extends to THREE minutes.
Three sets of:
5 reps of 1 Inchworm
5 Cat/Cows
10 Reverse Snow angles
15 Banded Presses