05/20/2016

CrossFit XD – 6 Week Challenge

Warm-up

Warm-up (No Measure)

5 Min AMRAP

5 Pass Throughs

5 Overhead Squats

Weightlifting

Metcon (No Measure)

Teach Hang Snatch

Dip + Shrug

Dip + High Pull

Dip + Snatch

-then-

5 Min EMOM

3 Hang Snatch

1 OHS

5 Min EMOM

10 Box Dips

Metcon

Metcon (AMRAP – Reps)

4 rounds of Tabata work at each station. Complete all four rounds before advancing to the next station.

A. Cal Row

B. Squat Jumps

C. Hanging Knee Raises

D. Burpees

E. KB Deadlifts

F. Sit Ups

Written by adminxd on May 20, 2016. Posted in Uncategorized

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