CrossFit – Sat, Jun 27
Warm-up
Warm-up
7:00 Flow (together)
0:00–2:00 Easy Jog Together
2:00–5:00
2 Rounds
10 Alternating Lunges
4 Up Downs
4 Inchworms
4 Roll and Reach
4:00–7:00
2 Rounds
25-50m Run
4 Burpees
4 Double Dumbbell Deadlifts
4 Double Dumbbell Hang Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil’s Press 22,5/ 15kg (Split)*
-Rest until 30:00, then move on to Part 2-
RX+
24 Devils Press 22,5/15 kg
Metcon (Weight)
start at the 30min mark
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
Some Pump
Mini Pump – Lower Pull and Core
4 sets
6 Deadlift @ RPE 7/10
15 Weighted Hip Thrust @ RPE 8/10
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar
-rest 2:00 between sets-