CrossFit – Thu, Dec 11
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
8 Up Downs
6 Lunge Matrix
4×50ft Shuttle Runs
10 Plank Shoulder Taps
5/4 Calorie Row
-into-
2 Rounds
4×50ft Shuttle Run
5/4 Calorie Row
Met Con – Thursday (AMRAP – Reps)
**FREEDOM (RX)**
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
Time cap: 24mins
RX+
30x50ft Shuttle Run
120/90 Calorie Row
30x50ft Shuttle Run
(Score is time)
Accessory (AMRAP – Reps)
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets