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CrossFit | 09.29.2020

CrossFit | 09.29.2020

Warm-up
Warm-up
3 sets
6 Toe Touches
6 Sit Ups
6 Push Ups into Down Dog

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 8 rounds for time
6 Deadlifts 225/155
9 Toes to Bar
12 Push Ups

B) Minimal Equipment
Complete 8 rounds for time
6 DB or KB Deadlifts
9 Toes to Dumbbell
12 Push Ups

C) Bodyweight
Complete 8 rounds for time
12 Toe Touches
9 V-Ups
12 Push Ups

Choose weight for the deadlift that you are able to complete unbroken. Should be challenging. Complete the toes to bar in 1-2 sets. Break up the push ups early if you fatigue with push ups.

Extra Credit
Metcon (AMRAP – Reps)
Every 2 minutes for 10 minutes
50 Double Unders
AMRAP Sit Ups

Supplemental Programming

Weightlifting
Bench Press (7)

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

Gymnastics
Metcon (Time)
3 x 10 Dips

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