CrossFit – Fri, Aug 2

Warm up – Friday (AMRAP – Reps)

Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Row
10 Cossacks
5 Pike Push Ups
8 Back Squats (Empty Bar)

Back Squat (Back Squat
10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).)

Metcon – Friday (AMRAP – Reps)

14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Lunges (35s/25s)
(KG conv: 15/10 DBs)

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