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CrossFit | 08.08.2020

CrossFit | 08.08.2020

Warm-up
Warm-up
400 Meter Run
Dynamic Stretches
Prep each movement

Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
400 Meter Run
45 Right Arm DB Deadlifts 50/35
400 Meter Run
45 Left Arm DB Deadlifts 50/35
400 Meter Run
30 Right Arm DB Shoulder to Overhead 50/35
400 Meter Run
30 Left Arm DB Shoulder to Overhead 50/35

B) Minimal
Complete the following for time
400 Meter Run
45 Right Arm DB or KB Deadlifts
400 Meter Run
45 Left Arm DB or KB Deadlifts
400 Meter Run
30 Right Arm DB or KB Shoulder to Overhead
400 Meter Run
30 Left Arm DB or KB Shoulder to Overhead

C) Bodyweight
Complete the following for time
400 Meter Run
45 Toe Touches
400 Meter Run
45 Toe Touches
400 Meter Run
30 Push Ups
400 Meter Run
30 Push Ups

The run should last 2-3 minutes. Sub time frame with row, bike or ski erg. Looking to break up the deadlifts and STOH in 2 or 3 sets.

Extra Credit
Metcon (Time)
With a partner Complete the following for time
10, 9, 8 ,7, 6, 5, 4, 3, 2, 1 reps
Single Arm DB Squats
Burpees

You go I go. Partner one will begin and complete 10/10 DB squats and Burpees while partner two rests. Then, Partner two will complete 10/10 DB squats and Burpees while partner one rests. The team will continue in this order decreasing reps by 1 (9, 8, 7… etc.) Squats should be unbroken. Keep a consistent pace for the burpees throughout.

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