CrossFit – Fri, Oct 16
NEW CYCLE
Warm Up (Checkmark)
6 AMRAP
10 Banded Good mornings
10 Calorie Ski
5/5 One Leg kettlebell Deadlifts
Deadlift (Weight)
Every 1:30 minutes perform:
Set 1- 3 reps @65%
Set 2- 3 reps @70%
Set 3- 2 reps @75%
Set 4- 2 reps @80%
Set 5- 1 reps @85%
Set 6- 1 reps @85%
Set 7- 1 reps @90%
Gymnastics & Skill Density
3 Sets
50 ft Hand Stand Walk
15 GHD Sit ups
METCON (Time)
For Time:
7 Rounds
7 Chest to Bar Pull Ups
7 Thrusters 95/65 lbs
Goal: 7 min.
Time Cap: 12 min.
Rx+:
Put obstacles for the hand stand walk.
Sc:
Perform 5 Wall Walks instead of hand stand walk.