CrossFit – Mon, Jan 9
Warm Up – Monday
1min Bike
200m run
1min Row
200m run
1min Row
2rds
10 barbell good mornings
10 barbell sumo deadlifts
10/10 front rack barbell lunges
Sumo Deadlift (5 sets of 8 reps
Increase load over sets with focus on pushing through feet and bracing core.
Increase load over sets with focus on pushing through feet and bracing core.
Into 1 set of 20 reps @ 60% of final set weight. )
Metcon Monday (Time)
12min AMRAP
Ascending ladder
3,6,9,12…
Wall balls
30,60,90,120..
Double unders
Do 3 wall balls>30 Double unders>6 wall balls>60 Double Unders