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100113 CrossFit

1
Oct

100113 CrossFit

Main – CrossFit

Warm-up (No Measure)

Dynamic Circuit Warm-up:
Lunge Steps
Straight Leg Steps
High knees
Butt Kicks
Karaoke
Back Pedals
Sprints

Skill: 5-min to practice Double-unders

Metcon (2 Rounds for reps)

Max Double-unders in 2-min
2-min Rest
Max Double-unders in 2-min

Metcon (3 Rounds for time)

3x 400-meter Run
2-min Rest between efforts

Metcon (AMRAP – Rounds and Reps)

Games 135/95, 70/55
Regionals 115/85, 55/35
Open 100/75, 55/35
Throwdown 85/65, 45/25

12-min AMRAP of:
5 Curtis Ps 115/85
7 HR Burpees tap KB 6″ in front of head
10 KB SDHP 55/35