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
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