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CrossFit — October 2, 2019

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10.2.19

Warm-up
10 Scap Pull Ups
10 Hollow Rocks
10 Arch Rocks
10 Squats
10 Slam Ball Deadlifts
10 Beat Swings
10 Ring Rows
10 Slam Ball Front Squats
10 Ball Slams
Ball Slams + Pull Ups (Max reps)
6 Rounds x 1:00 AMRAP, 1:00 Rest
12 Ball Slams 20/15
Max Pull Ups in Remaining Time
*Rounds 1 and 4 start with a max set
*Rounds 2 and 5 target is ⅓ of your max set from round 1/4 for each set
*Rounds 3 and 6 are 1-3 reps/set focusing on minimizing rest
*Performance is C2B, Fitness is Pull Ups, Health is Kipping Rhythm Jumping Pull Ups
Metcon (AMRAP – Rounds and Reps)
13:00 AMRAP
30 Sit Ups
15 Front Squats
200m Run

*Performance 115/75# Squats, 15 Calorie Air Runner if available/open
*Fitness 95/65# Squats
*Health 65/45# Squats

Warm-up
Foam Roll Quads, Lats and Calves