Friday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
40 Double Unders
5 Toes to Bar
7 Power Snatch (115/75)
5 Toes to Bar
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
LINE DRILL MOVEMENTS (25ft Each)*
Toe Walk
Leg Swings
High Knees
Butt Kickers
*See Teaching for more options to include in Line Drill.
Into …
AMRAP x 5 MINUTES
16 Alt Cossack Squats
14 Step-Ups
10 Air Squats
Workout
Metcon (Time)
FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)|(35/20)*
*24/20″ Box
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Handstand Walking or Single or Double DB OH Walking Lunges*
*We know HS walking will show up in the Open. If you don’t have this skill, you must be working on it. OH Walking Lunges are a movement that we think will show up as well soon. Either way, practicing either will help the other. Focus where you need the most work.
(No Measure)
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