CrossFit – Sun, Oct 8
Warm-up
Weightlifting
Back Squat (5 x 6 @78% + 4 sec eccentric
)
)
Weightlifting Accessory (Checkmark)
4 sets
20 Bent over Dual KB chinese Row
20 Bear hug good mornings with plate 45/35lbs
200′ Odd object Carry @ moderate to heavy
Rest 2 minutes
TC: 20 minutes
Score: Checkmark
KG: 20/15KG
Scaling options
Beginner
12 Bent over Dual KB chinese Row
12 Bear hug good mornings with plate moderate to light load
125-150′ Odd object Carry @ moderate to heavy
Extra Accessory
Metcon (Checkmark)
Feet elevated glute bridge
3 x 12/12
A. General
2 rounds
10/8 Cal row
15-20 seconds in a deep Goblet Squat
20 Plate in and out
B. Activation
3 sets
10 Alternating Bird dogs
5/5 Single leg glute bridge
5 Jumping air squats