CrossFit – Wed, Oct 7
END OF CYCLE
Warm Up (Checkmark)
6 EMOM
-12 Kettlebell swings
-10 Banded Open Ups + 10 Banded Good Mornings
-12 Inchworms
Accessory Work (Weight)
3 Sets
Every 5:00 minutes perform:
10 Dumbbell Bench Press (Heavy)
10 Ring Rows (if possible elevated feet)
10 Reverse Snow Angels (5/2.5) lbs
10 Barbell Supinated Grip Row (Heavy)
METCON (Time)
For Time:
2-4-6-8-10-8-6-4-2
Push Press 95/65 lbs
Bar-Facing Burpees
Barbell starts from the floor.
Goal: 5 min.
Time Cap 8 min.
Rest 3 minutes
2-4-6-8-10-8-6-4-2
Sand Bag Cleans 100/70 lbs
10x Double Unders
Goal: 8 min.
Time Cap 10 min.