Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

1 Snatch Pull*

+

1 Squat Snatch

+

1 Overhead Squat

*Snatch Deadlift into aggressive extension and shrug, no arm pull.

**Increase Load Each Set. Does Not Need to be Performed Unbroken.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)|(75/55)

MIN 2 – 15/12 Cal Bike

MIN 3 – 100m Jog

(No Measure)

Written by adminxd on July 12, 2020. Posted in Uncategorized

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