CrossFit – Wed, Jun 14
Accessory
Ring Dips
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t se
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t se
Core Work:
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Met con – Wednesday (Time)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)
Warm up – Wednesday
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight)
2 Double Dumbbell Clean and Jerk (lightweight )
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight)
2 Double Dumbbell Clean and Jerk (lightweight )
Met con – Wednesday (Time)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)