Oct 8th, 2019

8
Oct

Oct 8th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Paused Front Squat (4-4-4-4 @42X1 Tempo)

*Superset w/3 High Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

6 Strict HSPU

8 Double DB Box Step-overs, 24/20″

10 Strict Ring Dips

M=2×50’s W=2×35’s

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @2k Race Pace

Then 3 Rounds:

6-8 Strict T2B

6-8 Strict C2B Pull-ups

10 Single Leg Glute Bridges each leg (add weight at hips if necessary)
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Time)

5 Rounds for time:

10 Cal Ski-Erg

15 GHD Sit-ups

25ft OH Walking Lunges, each arm (totals 50ft each round)