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CrossFit 01/13/15

13
Jan

CrossFit 01/13/15

CTOWN CrossFit-Downtown – CrossFit DTF

1. Back Squat 8 x 3 increase
2. Back Squat 1 x ME @ 70% of today’s heaviest

3a. RDL 3 x 12 same
3b. 1-leg DB Step-ups 3 x 12 (per leg)
(Record your RDL. No place to record DB Step-up in Wodify.)

4. 6 min AMRAP of:
10 TTB
20 Push-ups
30 Squats
– Post total reps.
** Stay in one place. Transition is key. Don’t walk way from bar. Hit your TTB, drop to your push-ups, then pop up into your squats. This is a great redline workout. Push yourself for 6 minutes.

Back Squat (8 x 3 increase)

Back Squat (1 x ME @ 70% of today’s heaviest)

Romanian Deadlift (3 x 12 same)

Metcon (AMRAP – Reps)

6 min AMRAP of:

10 TTB

20 Push-ups

30 Squats

– Post total reps.