CrossFit – Thu, Oct 23
Warm Up
Accessory Work (Checkmark)
Every minute for 16 minutes (4 sets of):
Station 1- 8/8 Single Leg Kettlebell Deadlifts
Station 2- 12 Seated Box Jump
Station 3- 15-20 Calf Raises on Plate (Or elevated object) (2 seconds pause at the top of each rep)
Station 4- 12-15 GHD’s
METCON (Checkmark)
Every 2 minutes for 20 minutes (5 Sets):
1:40 on / :20 off
Station 1- Max Body Weight Lunges (25 ft Sections)
Station 2- Max Double Unders or attempts
Station 3- Max Cal Row
Station 4- Rest
Rx+:
S1: 1 DB Lunges (50/35)
S2: Triple unders or Crossover Double unders
Three sets of:
5 Inchworms
10 Alternating Scorpion Kicks
10 Single Arm Banded Lat Pulldowns (each arm)
10 Single Arm Presses (each arm)