CrossFit | 08.18.2020

Warm-up

2 sets
200 Meter Run
10 Air Squats
10 Sit Ups

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete 3 rounds for time
800 Meter Run
25 Back Squats 95/65
20 Toes to Bar

B) Minimal equipment
Complete 3 rounds for time
800 Meter Run
25 Db or KB Squats
20 Toes to DB or KB

C) Bodyweight
Complete 3 rounds for time
800 Meter Run
25 Air Squats
20 V-Ups

The run should last 3-5 minutes. Try to go unbroken or in 2 sets for the squats. Break up the the toes to bar early to keep pace.

Extra Credit

Metcon (Weight)

3 sets
10 Arnold Presses
10 DB Curls
10 DB Rows

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