Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Extended Warm-up

Warm-up (No Measure)

3 rounds:

10 Air Squats

10 up downs

10 Kipping swings

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

Metcon

Metcon (Time)

4 Rounds FT:

14 Cal Bike

10 Thrusters 95/65

14 Cal Bike

10 Wall Balls 20/14

14 Cal Bike

10 KBS 53/35

Written by adminxd on February 28, 2020. Posted in Uncategorized

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