CrossFit | 06.20.2020
Warm-up
Warm-up
400 Meter Run
Dynamic Drills
Dynamic Drills
Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
50 Single Arm DB or KB Thrusters 50/35
100 Bodyweight Lunge Steps
50 Single Arm DB or KB Hang Clean and Jerks 50/35
100 Bodyweight Lunge Steps
50 Single Arm DB or KB Devil Presses 50/35
Complete the following for time
50 Single Arm DB or KB Thrusters 50/35
100 Bodyweight Lunge Steps
50 Single Arm DB or KB Hang Clean and Jerks 50/35
100 Bodyweight Lunge Steps
50 Single Arm DB or KB Devil Presses 50/35
B) Minimal Equipment
Complete the following for time
50 Single Arm DB or KB Thrusters
100 Bodyweight Lunge Steps
50 Single Arm DB or KB Hang Clean and Jerks
100 Bodyweight Lunge Steps
50 Single Arm DB or KB Devil Presses
C) Bodyweight
Complete the following for time
100 Squat Jumps
100 Bodyweight Lunge Steps
100 Broad Jumps
100 Bodyweight Lunge Steps
100 Burpees
For the DB or KB movements split the reps into 25/25 for R/L arm. Choose a weight that you are able to move at a moderate pace throughout. Complete 50 lunge steps away from your equipment then 50 lunge steps back. Do not use weight for the lunges (bodyweight).
