CrossFit – Fri, Jan 19
Metcon -Friday (Time)
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders
(KG conv: Thrusters 20/15)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters
2. Workout Prep
1 set:
10 Double Unders
5 Thrusters (at workout weight)
10 Single Unders
Accessory
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters
2. Workout Prep
1 set:
10 Double Unders
5 Thrusters (at workout weight)
10 Single Unders