CrossFit – Mon, Apr 28
Warm-up
Warm-up
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
Weightlifiting
Back Squat (Weight)
Week 6: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
Metcon
Metcon (Time)
3 rounds
400m Run
20 Burpee Box Get Overs 70/60 cm
40 Single Dumbbell Squats
RX
22,5/15 kg
RX+
32,5/22,5 kf
TC 20min
Cool Down Opt.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip Stretch