CrossFit – Fri, Aug 30
Warm-up
Warm Up
2:00 Machine
-into-
3 Rds
5 Kip Swings
10 Band Lat Pulldowns
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty bar)
5 Snatch Push Press (PVC- empty bar)
5 Overhead Squats (PVC- empty bar)
WOD
Metcon (Time)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (135/95)
* Target time: 7-10 minutes
* Time cap: 12 minutes
* The Overhead Squats are from the ground
Accessory
Accessory
4 Rounds
10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 DB Romanian DL (5R/5L)
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min between rounds-
