CrossFit – Wed, Dec 11
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
10 Walking Lunge Steps + Torso Twist
10 Shoulder Taps (plank)
10-second Handstand Hold
5 Kip Swings
5 Hanging Knee Raises
Clean (15mins to find a heavy complex:
1 Clean + 3 front squats)
1 Clean + 3 front squats)
Metcon – Wednesday (AMRAP – Reps)
100ft Single Dumbbell Walking Lunge (50/35)
5 Wall Walks (OR 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
10 Wall Walks (OR 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Time cap: 18mins
RX+
90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)
(KG conv: 32.5/22.5 DB)