Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
Into…
AMRAP x 6 MINUTES
3 Push up to Pike*
6/6 DB Deadlift
6 DB Front Squat
6/6 DB OH Press
*Pause :02 at the top of the pike.
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 – :45 EZ Pace Row
*Athlete Choice for practicing overhead strength and stability
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
300/200m Row
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)|(35/25)
20 Wall Balls (20/14)
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders
(No Measure)
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