CrossFit 010719

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Stay Strong CrossFit – CrossFit

Warm-up

30 Cal Row, Bike, or Ski-Erg

3 RD’s:

6 Slingshot Squats with a 30X1 Tempo

6 Burpee Pull Ups

8 WGS ea. leg

30s Superman Hold

Weightlifting

In 18 minutes warm up the Back Squat and perform the following:

5 x 3 reps @ 70% with a 30X1 Tempo

Rest 1:30-2:00 minutes between working sets.

WOD

Back Squat (5 x 3 @ 70% )

Perform with a 30X1 Tempo

Metcon (AMRAP – Rounds)

16 Min EMOM:

Min 1: 15/12 Cal Row

Min 2: 10 Pistols

Min 3: 2 Rope Climbs

Min 4: Rest

*Score is how many RD’s you were able to successfully perform.

L1: 12/10 Cal Row, 10 modified Pistols or SL Box Squat, 4 Pull to standing

Rx: As written

Rx+: 18/15 Cal Row, 12 Pistols, 1 Legless RC+1 RC