Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:30 Bike

10 Alt Groiners

5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP

3 ROUNDS

:30 Bike (75% across)

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups

Metcon

Get Fit. Save Kids (Time)

For Time:

400 M Run

60 Box Step Ups 24/20*

60 Push Ups

400 M run

60 Push Ups

60 Box Step Ups

400 M Run
*Sub Box for 120 m lunges

*Complete with a Weighted Vest.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

Toes to Bar

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set

(Score is Rounds + Reps)

Written by adminxd on July 30, 2020. Posted in Uncategorized

Trackback from your site.