CrossFit – Wed, Oct 25
Warm up – Wednesday
Hip Halo Warm Up
-into-
3 Sets:
100m Run (Or 6x50ft Shuttle Run)
5 Up Downs
10 Alternating Hang Clean and Jerks
5 Back Squats (build across sets)
Back Squat (Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
)
Met con – Wednesday (Time)
For time
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run
Time cap:18mins