Thursday, December 7, 2017

CROSSFIT

Warm-up
Warm Up D
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Metcon
Metcon 1 (No Measure)
4 Rounds NFT
30s DBL KB Front Rack Hold (work on breathing)
10 DB Bench Press
6-10 Ring Row (1sec pause at top)
10 DB Arnold Press
 
Metcon 2 (AMRAP – Rounds and Reps)
10min AMRAP
14 DB SH. 2 OH 55/35
14 Butterfly Situps
50′ Front Rack Walking Lunges 55/35