CrossFit | 10.22.2020
Warm-up
Warm-up
Dynamic Stretch
Metcon
Metcon (2 Rounds for reps)
A/B/C) RX/Minimal Equipment/Bodyweight
2 sets
1 Mile Run
rest as needed between each run
2 sets
1 Mile Run
rest as needed between each run
Looking to complete the run on under 10 minutes for each set. Use rower, bike or ski erg and substitute for equal time frame for cardio.
Run 80-85% effort if you have been running.
Run 70-75% effort if you have been inconsistent with running.
Run/walk for a total time of 10 minutes.
Extra Credit
Metcon (AMRAP – Reps)
3 sets
:30 Weighted Trunk Twists
:30 V sit Hold
:30 rest
:30 Weighted Trunk Twists
:30 V sit Hold
:30 rest
post your trunk twist reps
Supplemental Programming
Weightlifting
Deadlift (7)
Build up to a heavy set of 7 reps
Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 10-15 Box Jumps
Odd: 5-10 Handstand Push Ups
Even: 10-15 Box Jumps
Odd: 5-10 Handstand Push Ups
