CrossFit – Mon, Sep 11
Warm Up – Monday
3:00 Machine
-into-
3 sets:
4x25ft Shuttle Run
5 Kipping Knee Raises
5 empty bar Deadlifts
Metcon Monday (Time)
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
3 Power Cleans (205/135)
(KG PC: 93/61)
Time Cap: 2mins each Rd
Accessory
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-