CrossFit – Wed, Dec 6
Warm up – Wednesday
2 Sets
300m Ski (OR Row) (easy to moderate)
10 hanging scap retractions, 5 Kip to Swing, 5 V Ups
10-15 Overhead Squats (empty bar)
50 Single Unders
Front Squat (4 sets every 90seconds
1 rep at 68%, 70%, 75%, 78% of 1RM
Into
4 sets every 90seconss
3 pause front squats at 65% 1RM)
1 rep at 68%, 70%, 75%, 78% of 1RM
Into
4 sets every 90seconss
3 pause front squats at 65% 1RM)
Met con – Wednesday (Time)
AMRAP 20minutes
5,10,15,20…. Toes-To-Bar
10 overhead squats (43/35kg)
50 Double Unders