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CrossFit | 09.12.2020

CrossFit | 09.12.2020

Warm-up
Warm-up
Dynamic Drills/Stretches
Prep each movement

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
10 Push Ups
20 Single Arm Dumbbell Hang Power Snatches 50/35
10 Push Ups
20 Single Arm Dumbbell Front Rack Squats 50/35

B) Minimal Equipment
20 minute AMRAP
10 Push Ups
20 Single Arm DB or KB Hang Power Snatches
10 Push Ups
20 Single Arm DB or KB Front Rack Squats

C) Bodyweight
20 minute AMRAP
10 Push Ups
20 Burpees
10 Push Ups
20 Squats

Break up push ups into 2 sets early if you are unable to maintain 10 reps unbroken throughout. Choose DB weight that you are able to complete 10 reps unbroken for the snatch and 20 for the squats.

5 Free Workouts

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