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CrossFit | 05.22.2020

CrossFit | 05.22.2020

Warm-up
Warm-up
3 minutes Double Under Practice
3 Minutes AMRAP Burpees

Workout
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
20 minute AMRAP
30 Double Unders
10 Overhead Squats 75/55
5/5 Single Arm DB Devil Presses 50/35

B) Minimal Equipment
20 minute AMRAP
60 Single Unders
5/5 Single Arm DB or KB Overhead Squats
5/5 Single Arm DB or KB Devil Presses

C) Bodyweight
20 minute AMRAP
60 Jumping Jacks
5/5 Single Arm Backpack Overhead Squats
10 Burpees
10 Backpack Swings

Looking for 5-7 rounds. The double unders should be unbroken under 30 seconds each set. Reduce the number of reps or go 60 singles or do 60 jumping jacks if you do not have a rope. Overhead squats should be light and unbroken the majority of the workout. If the OHS puts you in a bad position scale to front squats wether you are using a barbell, DB or KB, or backpack. Use a DB for the devil presses or scale to 10 burpees and 10 backpack swings.

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