CrossFit – Fri, Sep 13
CrossFit – Fri, Sep 13
Suggested Warm-Up
Warm-Up
2 ROUNDS
8 Air Squat
6 Up/Down
4 Push-Up
2/2 Groiner
Into…
2 ROUNDS
5 Power Clean
10 Elbow Punches
5 Front Squats
5 Burpees
Strength – All
Front Squat (3-3-3-2-2-1*)
*Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy
(Score is Weight)
Workout – Performance
5 SETS (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES*
3 Front Squats (155/105)
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (70/47.5)
Workout – Fitness
5 SETS (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES*
3 Front Squats (115/75)
5 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
