Posts tagged crossfit
WED OCTOBER 23, 2019 - CROSSFIT

“But where most people jump ship, only the truly motivated and the truly committed push forward towards one clear destination through even the hardest of times.” -Andrew Alexander

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Banded Air Squats
Banded Glute Bridges

Strength

Back Squat (20 -Day 3-)

12:00 to Complete
20 Rep Squat

*Add 5-10 pounds from last attempt*
Suggested Warm-Up Sets:
10 with Barbell
8 at 30%
6 at 40%
4 at 45%-50%
2 at 55%

Metcon

Metcon (6 Rounds for calories)

"Frequent Flyer"
3 Rounds
In a 2:00 Window
5 Strict HSPU
12 CTB Pull-Ups
Max Calorie Row
... Rest 2:00

In a 2:00 Window
10 Kipping HSPU
12 Box Jump Overs (24"/20")
Max Calorie Row
... Rest 2:00

Score is total calories over all 6 intervals for the 3 rounds. Enter each intervals calories, Wodify will add them up for you.