CrossFit – Wed, Oct 16
Warm-up
Warm Up
2 sets:
15 Banded Pull Aparts
10 Dynamic Air Squats
-into-
3 Rounds
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in weight)
SWOD
Back Squat (Weight)
WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Deficit Pushups after each set (hands on DBs, chest touches the floor)
*Target time: 9-11 minutes
*Time cap: 15 minutes
Every 2:00 x 6 sets
6 Back Squats
*Build for 2 sets
*Stay at 75% for 4 sets