CrossFit – Wed, Oct 23
Warm up – Wednesday (AMRAP – Reps)
Hinshaw Warm up
Metcon – Wednesday (AMRAP – Reps)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.
time cap: 20mins
RX+
1600m Run
100 Toes to Bar
50 Box Jumps (30/24)
-Partition as needed-
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Upper Body
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.