CrossFit – Mon, May 15
Warm Up – Monday
1 Round Through
10 m walk on toes
10 m walk on toes backward
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk with arms locked out in the overhead position
10 m lunge walk with torso twist towards front leg
10 m butt kickers
10 m high knees
-into-
Banded 7’s
10 m walk on toes
10 m walk on toes backward
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk with arms locked out in the overhead position
10 m lunge walk with torso twist towards front leg
10 m butt kickers
10 m high knees
-into-
Banded 7’s
Metcon Monday (Time)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Accessory
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Monday Optional Extra
Partner
5 Sets
3 min AMRAP
15/12 Calorie
Row/Ski/Bike *
– into –
Max distance sled push (1 – 45/ 1 – 25)
*3 min rest between sets
*Machine can be worked on at the same time. – TEAM must complete the total calories on each machine.
5 Sets
3 min AMRAP
15/12 Calorie
Row/Ski/Bike *
– into –
Max distance sled push (1 – 45/ 1 – 25)
*3 min rest between sets
*Machine can be worked on at the same time. – TEAM must complete the total calories on each machine.