CrossFit 090519

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

800m Run or Row

2 RD’s:

8 Monkey Squats

20s HS Hold

8 DB Press ea. Arm

8 Curtsey Lunges ea. Leg

20s Banded OH Distraction/ Front Rack Distraction/Tricep Distraction

Gymnastics

EMOM for 14 Min

Odd: Metcon (7 Rounds for reps)

4-7 Handstand Push UPs

L1: 4-7 Elevated HSPU or Pike Push Ups

Rx: As Written

Rx+: 4-7 Strict HSPU

Even : Metcon (7 Rounds for reps)

12/10 Cal Row

L1: As Written

Rx: As Written

Rx+: 15/12 Cal Row

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

10 KB Dead Lift (53/35#)

10 KB Swings (53/35#)

10 KB Goblet Squats (53/35#)

4 Wall Walks

L1: 35/26#

Rx: As Written

Rx+: 70/53#