CrossFit – Fri, Aug 2
Warm-up
Warm Up
Hip Halo Warm Up
-into-
3 Rds
30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in weight)
SWOD
Back Squat (1×5+)
WOD
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
14/11 Calorie Row
7 DB Strict Press (50s/35s) or Strict HSPU
14 DB Step Ups (24″/20″)
* Target number of Rounds: 5+ Rounds
12:00 Running Clock
Back Squat
10@55%
5@65%
5@75%
5+@85%
*On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).