CrossFit – Mon, Oct 28

Warm Up – Monday (AMRAP – Reps)

8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in weight)

Back Squat (4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-)
Metcon Monday (AMRAP – Reps)

2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-
(KG conv: 22.5/15 DB)

time cap each set: 6mins

RX+

2 Sets:
3 Rounds
16 Single Arm Dumbbell Thrusters (8 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
48 Crossovers
-rest 3:00 between sets-
(KG conv: 22.5/15 DB)

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