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%

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

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