CrossFit – Thu, Aug 21
Warm up – Thursday (AMRAP – Reps)
3 sets:
6 x 10m shuttle runs
10 Roll and Reach
10 Deadbugs
10 Single Arm Dumbbell Suitcase Deadlifts (each)
Metcon – Thursday (AMRAP – Reps)
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (185/125)
(KG conv: 85/57.5 DL)
RX+
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (225/155)
(KG conv: 102.5/70 DL)
Accessory – Friday (AMRAP – Reps)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
15 Standing Banded Pallof Press (each side)
-rest 30 seconds-
5 Plank Clock Walks (5 Left/5 Right)
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.