Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike or Rower…
Into…
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Strength
Push Jerk (5-4-4-3-3)
*Build
10 Min Time Cap
Workout
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
3 Squat Clean and Jerk 155/105|115/75
6 TTB
12 RKB 53/35|35/26
Trackback from your site.