CrossFit – Tue, Jan 17

15
Jan

CrossFit – Tue, Jan 17

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Alt. Groiners + Twist

5 Bootstrappers

10 Kneeling Lat Stretch*

5 Scap Pull-Ups + 5 Kip Swings

10 Tuck Ups

*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.

Strength – All

Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (115/75)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (75/55)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

KG BB: (35/25)