Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

3 ROUNDS

5 Push-Up to Pike

10 Bootstrappers

10 Air Squats

Into…

200m Run (Moderate)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 5 SETS

300m Run

Then in the remaining time…

AMRAP of:

12 HR Push-Ups

20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Partner WOD

Metcon (Time)

With a Partner:

3500m row

DBL KB Farmers Hold 53/35
*RX+ 70/53

*While one person rows the other is holding a dbl kb farmers hold. Switch off as needed, rower can not start until partner is holding KBs

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)

Written by adminxd on September 19, 2020. Posted in Uncategorized

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