Monday, October 21st, 2024
CrossFit
WARMUP (No Measure)
10 leg swings fb/ss
10 arm circles f/b
5 prone swimmers
5 yoga pushup
High knees
Butt kicks
10 alt lunge w passthrough
5 around the world e/s
10 KB/DB Kang squat
10 bottoms up Kb press + 10yd OH walk e/s
W bar
5 goodmorning
5 tempo BS (3/2/0)
5 BS
(3+3) 45%
(2+2) 60%
(1+1) 70, 75%
Pause back squat + back squat (6x(1+1) 80%+ every 2 minutes)
CONDITIONING (AMRAP – Rounds and Reps)
10 min AMRAP
6 alternating DB snatch
8 single arm DB push press (4 each side)
10 alternating goblet lunge