CrossFit – Mon, Jun 23
Warm-up
Warm up
Hip Halo Warm Up
-into-
3 Rds
10 Alt Step Back Lunges
5 Pike Push Ups
3 Front Squats (empty bar)
SWOD
Front Squat (Weight)
WOD
Metcon (AMRAP – Rounds and Reps)
3 sets
4:00 AMRAP
3 Strict DB Press (35s/25s)
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 1:00 between sets-
Every 2:00 x 5 sets
3 Front Squat @80% of 1RM
*Build for 2 sets, stay for 3 sets