CrossFit – Thu, Oct 9
Warm Up
Accessory Work (Checkmark)
Five sets of:
8-12 Dumbbell Bench Press
Rest 30 seconds
8-12 Single Arm Rows (each arm)
Rest 30 seconds
12-15 Banded Triceps Kickback with Iso Hold
Rest 30 seconds
*Go heavy on this section.
METCON (Checkmark)
Every minute on the minute for 16 minutes:
40 seconds on/ 20 seconds off
Station 1- Tire flips
Station 2- Hand over hand sled pull
Station 3- Sand Bag Bear Hold
Station 4- V-ups (if you get 20 reps before 40 seconds, stop)
*Moderate weight on all movements
Rx+: Perform 20 minutes instead of 16.
Sc: Instead of tire flips perform:
10-12 Tempo Goblet Hold Heel Elevated Narrow Stance Squats @ 32X1
For a class of 6 or more see coaches notes.
For a class of less than 6 perform the following:
Eight sets of:
20 Second Row or Bike
10 Second Rest
Followed by…
Four sets of:
20 Seconds of Air Squats
10 Second rest
Followed by…
Four sets of:
20 Seconds of Ring Rows
10 Second Rest