Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

Into…

3 SETS

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs / Hollow Flutter Kicks

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)

12/12 Tempo Supported DB Row (2121)(Athlete Choice)

1:00 DB Front Rack Hold

30 Weighted Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

Competition

Metcon (Time)

For Time:

Karen Interrupted

150 Wall Balls

EMOM

2 Squat Snatches 115/75

2 Burpees over the bar

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

20 DB Hollow Flutter Kicks

Max V-Ups in Time Remaining

(No Measure)

Written by adminxd on January 7, 2021. Posted in Uncategorized

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