Thursday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25ft Toe Walks
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips
2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold
2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups
*For athletes not getting upside down- :30 Plank on hands
Workout
Metcon (Time)
FOR TIME
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run
*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.
(Score is Time)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
20 Russian KBS
30 Mountain Climbers
10 American KBS
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice
(Score is Rounds + Reps)
***HOME VERSION***
AMRAP x 16 MINUTES*
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)
(Score is Rounds + Reps
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