Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC OHS

Into…

2 ROUNDS

15/12 Cal Row

10 Barbell Hang High Pulls

10 Hang Muscle Snatches

:30 OH Barbell Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

1 Hang Power Snatch (95/65)|(65/45)

2 OHS

3 Cal Row

*Hang Power Snatch Reps Increase by 1, OHS by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back

3:00 Foam Roll Quads & IT Band

(No Measure)

Written by adminxd on October 24, 2020. Posted in Uncategorized

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