CrossFit – Mon, Jan 19
Warm Up – Monday
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight
Snatch (Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7)
Metcon Monday (5 Rounds for reps)
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)
(KG conv: 9/6)
Time cap:18mins
AFFILIATE COMPETE:
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 GHDs
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(KG conv: 9/6)
INDEPENDENCE:
25x50ft Shuttle Runs
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
25x50ft Shuttle Runs
(KG conv: 6/4)