CrossFit – Tue, Feb 14
Warm up – Tuesday
400m slow run
INTO
3 / 10
2 rounds:
5/5 plank position shoulder taps
10 KB swings
Then
INTO
3 / 10
2 rounds:
5/5 plank position shoulder taps
10 KB swings
Then
SKILL
HS walk work
8mins
Scaling option
3-4 sets with partner going 1:1
Pike position on box walk arounds
ADV Option:
1:1 with partner
5-7.5m out and back HS walk
Floor Press (3 sets of:
Floor Press 6-8 reps
With
Bent over barbell row 6-8 reps
Floor Press 6-8 reps
With
Bent over barbell row 6-8 reps
Goal would be to be in partners and go superset for superset with partner deadlifting bar for floor presser)
Met Con – Tuesday (Time)
Every 90sec for 5 rounds:
150m Run buy in each round
Into
Max Rounds in time remaining
3 Push Press 25/40kg
3 lateral Burpees
150m Run buy in each round
Into
Max Rounds in time remaining
3 Push Press 25/40kg
3 lateral Burpees
Rest 3min, then complete another 5 rounds. 10 total.
4 / 10
ADV Option:
45/70kg and bar facing burpees