CrossFit – Mon, Apr 6
Warm Up – Monday
7:00 AMRAP
30-second easy Machine
10 Cossack Squats
10 Deadbugs
10-second Hollow Hold
5 PVC Back Squats (slow descent)
Back Squat (Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole))
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole))
Metcon Monday (5 Rounds for reps)
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35 Toes to Bar
50 Wall Balls (20/14)
(Scored by Time)
(KG conv: 9/6)
time cap: 17mins
AFFILIATE COMPETE:
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jumps (24/20)
50 Toes to Bar
50 Wall Balls (20/14)
(KG conv: 9/6)
INDEPENDENCE:
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)
(KG conv: 9/6)
LIBERTY:
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups (20/16)
20 Hanging Knee Raises
30 Wall Ball Thrusters (light)