CrossFit – Fri, Oct 23
Warm Up (Checkmark)
6 AMRAP
10 Kettlebell Swings
200m Jog
10 Goblet Squats
Deadlift (Weight)
Every 1:30 minutes perform:
Set 1- 3 reps @50-55%
Set 2- 1 reps @60%
Set 3- 1 reps @70%
Set 4- 1 reps @75%
Set 5- 1 reps @80%
Set 6- 1 reps @85%
Set 7- 1 reps @90+%
Gymnastics & Skill Density
3 Sets
15 GHD Sit ups
50 ft Hand Stand Walk
Rx+:
Put obstacles for the hand stand walk.
Sc:
Perform 5 Wall Walks instead of hand stand walk.
METCON (Time)
For Time:
6 Rounds
6 Overhead Squats 95/65 lbs
6 Shuttle Runs (25 ft down and back =1)
Goal: 6 min.
Time Cap: 10 min.