CrossFit – Fri, Feb 2
Warm up – Friday (AMRAP – Reps)
Banded 7’s
-into-
6 min AMRAP
5 Kip Swings
4 Front Squats
4 Push Press
4 Thrusters
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Glutes and Core
Workout Definition
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds
Metcon -Friday (AMRAP – Reps)
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
(KG conv: 61/43 Thrusters)
Time cap:14mins