CrossFit – Thu, Sep 12
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
2x50ft Shuttle Run
5 Kip Swings
10 Alt. V-Ups
5 Back Squats
3 Worlds Greatest Stretch (each side)
Back Squat (#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs)
Metcon – Thursday (AMRAP – Reps)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Run
(KG conv: 9/6)
Each shuttle run rep is 25 feet down + 25 feet back
Time cap: 18mins
RX+
5 Rounds
15 Wall Balls (30/20)
15 Toes to Bar
10x50ft Shuttle Run
(KG conv: 14/9)
Each shuttle run rep is 25 feet down + 25 feet back