CrossFit – Thu, Oct 1
Warm Up (Checkmark)
3 Sets
1 min Bike
50 Ft Lunges with thoracic twist
10 Hand Release Push Ups
50 ft butt kicks
METCON (AMRAP – Reps)
10 Min AMRAP
Sled Push (2×45/45) lbs
On the top of every minute perform 6 Burpees, starting at 0:00.
Rest 3 min
10 Min EMOM
-75 Ft Sand Bag Carry (100/70)lbs
-10 GHD’s
Rest 3 min
For Time:
1000m Run
1000m Row
1000m Run
Cap: 14 min
Accessory Work (Optional) (Checkmark)
3 Sets
30 Seconds Hand Stand Hold (freestanding or wall)
10-6 Strict Toes To Bar
-Score time and reps on comments
-Each 25 ft section is = 1 rep