CrossFit – Sat, Mar 11
Saturday warm up
2min cardio machine
Into
3 rounds:
10/10 each side banded monster walks
5 barbell RDL’s (increase in weight each set)
Into
3 rounds:
10/10 each side banded monster walks
5 barbell RDL’s (increase in weight each set)
Saturday Metcon
STRENGTH CONDITIONING DELOAD CIRCUIT
3 rounds of running clock (24min piece)
3 rounds of running clock (24min piece)
0-2min:
Max double/single unders
2-4min:
5 Front Squats (these are heavy but not max- as a guide 75%1rm)
4-6min:
20 OH plate sit ups @ 10/15kg
6-8min:
5 Back squats (same barbell as above)
into
CONDITIONING
9min AMRAP:
12 Toes-To-Bar/variant
9 OH KB Swings 24/32kg (aim for a heavier weight than normal)
6 box jump/step down