CrossFit – Mon, Jan 29
Warm Up – Monday (AMRAP – Reps)
2 sets:
10 Roll And Reach
10 Iron Cross
10 Scorpions
10 Dynamic Squat Stretches
-into-
3 sets
:30 sec Row
4 Box Jumps
:30 Jump Rope
5 Deadlifts (empty bar – build across sets)
Metcon Monday (AMRAP – Reps)
2 Rounds:
At 0:00
45 Crossover Single Unders
15/12 Calorie Row
At 2:00
15/12 Calorie Row
45 Crossover Single Unders
At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
Deadlift (5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
* Complete a set on the 2 minutes *)
Monday Optional Extra (AMRAP – Reps)
Everything Bagel
Workout Definition
30 min EMOM:
Minute 1: 16/12 cal ski
Minute 2: 8 Burpee Box Jump Overs (24/20)
Minute 3: 16/12 cal run
Minute 4: 8 Double dumbbell step overs (50s/35s)
Minute 5: rest