CrossFit – Mon, Jan 26
Warm Up
Back Squat (Every minute for 7 minutes:
3 Back Squats @ 85%
Then
1 Set:
5 Back Squats @75% (focus on speed))
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 10-16 T2B (Try unbroken)
Station 2- 15 GHD’s sit ups
METCON (AMRAP – Reps)
Against an 18 minute clock, perform as many reps as possible of:
Five rounds of:
18/14 Calorie Row
18 Wall Ball Shots (20/14lbs to 10/9′)
In the remaining time…
AMRAP of:
9/7 Calorie Row
12 DB Box Step Overs (50/35lbs)
Rx+ Loading:
Wall Balls: 30/20lbs to 10/9′
Three sets of:
12 Cal Row
10 Cossack Squats
6 Empty Barbell Front Squats