CrossFit – Mon, Feb 6

Warm Up – Monday
2min cardio machine
2 rounds of:
8/8 knee over toe split squat (BW)
8/8 single arm alt Russian KB swings
Front Rack Lunge (Clean the weight from the ground and perform front rack barbell lunges.
Rep scheme: 3 x 10/10(each leg) for increasing weight.
Weight should be challenging from set 1 but achievable (don’t max out).
Scale down to dumbbell by side if required)
Metcon Monday (Time)
Every 3min for 4-5 rounds:
* Increase reps by 1 each round for every movement
8 Cal Machine (e.g. 9, 10, 11, 12)
8 Burpee Box Jump Overs

* AD start at 5 cals.

2 rounds for work:
6-8 Single DB Bulgarian split squats each leg
8-10 each leg single leg RDL’s

2-3 sets:

10/10 DB single leg calf raise

20 banded tibilais raise

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