Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Back Squat (10 Reps every 90 secs for 5 rounds)

* Build to a Moderate Light weight, Focus on technique and keeping a neutral spine and tight core though each rep.

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

*18 Min Strict Time Cap

Written by adminxd on June 25, 2020. Posted in Uncategorized

Trackback from your site.