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CrossFit | 08.25.2020

CrossFit | 08.25.2020

Warm-up
Warm-up
2 sets
12/10 Calories
12 Toe TOuches
6 Push Ups into Down Dog
12 Air Squats

Dynamic Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
12/10 Calories
12 Deadlifts 185/135
12 Handstand Push Ups
12 Wall Balls 20/14 10/9

B) Minimal Equipment
12 Burpees
12 DB or KB Deadlifts
12 DB or KB Push Press
12 DB or KB Thrusters

C) Bodyweight
12 Burpees
12 Toe Touches
12 Push Ups
12 Jump Squats

Indicate what you used for calories in the note section. Choose a weight for the deadlift that you are able to move quickly in one or two sets. Establish a standard for the HSPU that you can move consistently throughout. Decrease reap, shorten ROM, use a box, kick ups or complete 6 wall climbs. Look to complete each set of WBs unbroken.

Extra Credit
Metcon (AMRAP – Rounds and Reps)
8 Tabata intervals
Push Ups

Modify to knee push ups with 3 second negative full bodyweight.

Supplemental Programming

Weightlifting
Bench Press (5, 5, 5)
Build up to a heavy set of 5 reps

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Metcon (Time)
3 sets
15 Calories
15 Dips

Use bike, rower, or ski erg

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