05/18/2016

CrossFit XD – 6 Week Challenge

Warm-up

Warm-up (No Measure)

5 Min AMRAP

5 Presses

5 Front Squats

5 Good Mornings

(pvc)

Weightlifting

Metcon (No Measure)

Teach Hang Clean (5-8 min)

Group Progression

Dip + Shrug

Dip + High Pull

High Pull Pause + Drop

Hang Clean

Metcon (No Measure)

6 Min EMOM

3 Hang Cleans

3 Push Press

6 Min EMOM

10 Ring Rows

(Half the class start on rings, half on cleans)

Metcon

Metcon (Time)

Partner Workout

KB Swings

10-1

*While one partner swings, the other holds the bottom of a squat. Each partner does 10, then 9, then 8, all the way down to 1.

Written by adminxd on July 20, 2016. Posted in Uncategorized

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