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CrossFit | 10.24.2020

CrossFit | 10.24.2020

Warm-up
Warm-up
2-3 sets
10 Calories
5 Pull Ups
5 Push Ups into Down Dog
5/5 SA DB Snatch
Dynamic Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
18 minute AMRAP
15/12 Calories
10 Pull Ups
10 Push Ups
20 Single Arm DB Snatch 50/35

B) Minimal Equipment
18 minute AMRAP
200 Meter Run
10 DB or KB Rows
10 Push Ups
20 Single Arm DB or KB Snatch

C) Bodyweight
18 minute AMRAP
200 Meter Run
20 Sit Ups
10 Push Ups
20 Vertical Jumps

The cardio should last 1-1:30. Break up the gymnastics early to keep moving and intensity high. The snatch should be 10 reps with the right + 10 reps with the left and unbroken.

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