CrossFit – Mon, Apr 10
Warm Up – Monday
15m out and back bear crawl
5/5 Cossack squat
5/5 Lunge and reach
5/5 Cossack squat
5/5 Lunge and reach
Front Rack Lunge (Front Rack Lunge + midline
4 sets:
5/5 lunge (increase weight each set)
10-15 OH plate sit-ups)
4 sets:
5/5 lunge (increase weight each set)
10-15 OH plate sit-ups)
Metcon Monday (Time)
1 / 8
MORANBAH 73
MORANBAH 73
MONDAY
WARM UP
2 rounds:
15m out and back bear crawl
5/5 Cossack squat
5/5 Lunge and reach
UNILATERAL STRENGTH/STRENGTH
Front Rack Lunge + midline
4 sets:
5/5 lunge (increase weight each set)
10-15 OH plate sit-ups
CONDITIONING
3 AMRAPS today:
First two shorter AMRAPS are designed NOT to be finished.
Last one is NOT an AMRAP but instead for time.
3min AMRAP:
5-10-15-20:
Front Squats @ 30/40kg
10-20-30-40:
Hang DB Snatches @ 15/22.5kg
20-40-60-80
Double Unders
Rest 1min
5min AMRAP:
(same workout as above)
Rest 2min
For time with 10min cap
(same workout as above)