CrossFit – Mon, Mar 6
Warm Up – Monday
200m run
THEN
2 rounds
10m walking lunge + reach
10m hamstring sweep walk
10 back rack dowel good mornings
2-3 wall walks
THEN
2 rounds
10m walking lunge + reach
10m hamstring sweep walk
10 back rack dowel good mornings
2-3 wall walks
Strength
STRENGTH CONDITIONING CIRCUIT
4 sets (2min blocks, 24min total):
Spread athletes out among stations.
4 sets (2min blocks, 24min total):
Spread athletes out among stations.
0-2min:
6/6 Reverse stepping Back Rack Lunges on each leg
* Aim to go heavy
2-4min:
18/24 Cal Row or 14/20 cal AD
4-6min:
10 Power Cleans (70/50kg)
Metcon Monday (Time)
8min AMRAP:
8/8 DB hang clean and jerk @ 15/22.5kg
8 DB Goblet Squats
12 Push-Ups
8/8 DB hang clean and jerk @ 15/22.5kg
8 DB Goblet Squats
12 Push-Ups