CrossFit – Mon, May 19
Warm-up
Warm up
Hip Halo Warm Up
-into-
3 Rds
10 Cossack Squats
10 Banded Good Mornings
5 Back Squats (empty bar-build in weight)
SWOD
Back Squat (Weight)
WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 2
15:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
*Switch when the run is complete. Continue from where your partner left off on the AMRAP.
*Score is Rounds + Reps of the AMRAP.
WEEK 9
10:00 Running Clock
20-rep Back Squat (increase weight from last week)