Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrapper Squats

Into…

2 ROUNDS

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Strength

Push Jerk (5-4-4-3-3)

*Build

10 Min Time Cap

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Squat Clean and Jerk 155/105|115/75

6 TTB

12 RKB 53/35|35/26

Written by adminxd on January 13, 2020. Posted in Uncategorized

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