CrossFit – Fri, Apr 28
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Warm-up
Weightlifting
Back Squat (6 x 10 @ 60%
)
)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 6
Intermediate
As written
Perform
10 x 10 @ 62.5%
Rest 90 seconds between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18minutes
21/18 Cal Row/Bike
15 Kettlebell swings 32/24 Kg
9 Burpee over Erg
Score: Rounds & Reps
Scaling Options
Beginner
16/12 Cal Row/Bike
12 Kettlebell swings 16/12 Kg
6 Burpees/Down & up
Intermediate
21/18 Cal Row/Bike
15 Kettlebell swings 24/16 Kg
9 Burpee over erg
Perform
21/18 Cal Echo Bike
15 Kettlebell swings 32/24 Kg
9 Burpee pull-up @ 6″ above standing reach
Extra Accessory
Accessory (Checkmark)
3 sets
50’/side Single arm Farmer Carry
10 Hollow body rocks
5/side Bird dog + DB row
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Metcon Activation
2 sets
10/8 cal machine
10 Alternating spiderman hops
3 Russian KB swings + 3 Full swings
5 Prone floor angels:
https://youtu.be/HTX6KVrvXeg