05/16/2016

CrossFit XD – 6 Week Challenge

Warm-up

Warm-up (No Measure)

5 Min AMRAP

5 Front Squat

5 Push Press

:10 Hang from pull up bar

50ft Bear Crawl

Strength

Get in groups of 3-4. Superset the weightlifting movements, keep weight light, focus on technique.

Front Squat (3 x 5)

Push Press (3 x 5)

Metcon

Metcon (Time)

For time:

400m Run

40 Box Step Ups (kb)

30 Goblet Squats (kb)

20 Burpees

Metcon (Time)

Max Wall Sit

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