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CrossFit — September 9, 2021

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2021.09.09

Warm-up
:30 row
:30 HS hold
10 kip swings
5 push ups
:30 row
Metcon (Distance)
10x :75, alt.
A) 1-3 deficit HSPU*
B) 3-5 pull ups**

*increase deficit each round (if possible)
**work on kipping OR butterfly
Metcon (10 Rounds for reps)
20:00 alt. E2MOM
A) 300/250m row
max unbroken seated DB press (35/20)
B) 300/250m row
max unbroken KBS (53/35)

Masters 60+ 20/15 DBs, RKBS 35/26
Metcon (10 Rounds for reps)
20:00 alt. E2MOM
A) 300/250m row
max unbroken HSPU
B) 300/250m row
max unbroken KBS (70/53)

UNBROKEN. as soon as you have to come off the wall or put the KB down, you’re done for that round and resting until the next one begins.

CORE ACCESSORY
3 RFQ:
12 GHD sit ups
12 weighted hip extensions
20′ KB OH walking lunge / side