CrossFit | 09.13.2020
Warm-up
Warm-up
Prep each movement
Dynamic Stretch
Metcon
Metcon (6 Rounds for reps)
SUNDAY SWEAT SESH
A) RX
EMOM 5 minutes for 30 minutes
1:00 12 Burpees
2:00 30 Air Squats
3:00 10 Power Snatches 75/55
4:00 30 Lunges
5:00 12 Box Jumps 24/20
B) Minimal Equipment
EMOM 5 minutes for 30 minutes
1:00 12 Burpees
2:00 30 Air Squats
3:00 10 DB or KB Power Snatch
4:00 30 Lunges
5:00 12 Step Ups
C) Bodyweight
Every 4 minutes for 24 EMOM 5 minutes for 30 minutes
1:00 12 Burpees
2:00 30 Air Squats
3:00 10 Vertical Jumps
4:00 30 Lunges
5:00 12 Step Ups
Complete each movement within the minute. Decrease reps to have 15-30 seconds of rest each minute.
