CrossFit – Thu, Mar 9
Warm-up
Power
Power (Checkmark)
4 sets of
5 Slamball + 50′ Broad jumps
Rest 60 seconds between sets
Scaling Options
Beginner
5 Slam balls + 5 vertical jumps
Intermediate
As written
Perform
N/A
Metcon
Metcon (AMRAP – Reps)
3 rounds
TABATA Shuttle run (25/25′)
TABATA KB swings 24/16 Kg
TC: 24 minutes
Score: Reps*
*Each 50’ is a rep on the run
Scaling Options
Beginner
2 rounds
Bike/Ski/Row/Shuttle run (25′)
KB swings @ russian
Intermediate
As Written
Extra Accessory
Core (Checkmark)
Hollow Body Rocks
3 x 30-50 reps
A. General
60 sec Bike/Row/Ski @easy
30/30 sec couch stretch
45 sec Bike/Row/Ski @mod
15 Russian KB swings
30 sec Bike/Row/Ski @hard
12 Alternating curtsy lunges
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0