CrossFit – Mon, Jun 29
Warm Up – Monday
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
5 Dynamic Squat Stretches
10 PVC Pass Throughs
5 PVC Muscle Snatch
5 PVC Overhead Squats
4:00–7:00
2 Rounds
4 Up Downs
4 Box Step Ups
4 Front Squats (empty bar)
4 Back Squats (empty bar)
4 Overhead Squats (PVC or bar)
Overhead Squat (ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground)
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground)
Metcon Monday (5 Rounds for reps)
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)
(KG conv: 42.5/30)
Time cap: 22mins
**INDEPENDENCE (Intermediate):**
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)
(KG conv: 35/25)