CrossFit | 09.29.2020
Warm-up
Warm-up
3 sets
6 Toe Touches
6 Sit Ups
6 Push Ups into Down Dog
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
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
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
