CrossFit – Sun, Sep 10
Warm-up
Weightlifting
Weightlifting (Weight)
4 sets
4/4 Bulgarian split squats, heavy
6 Alternating Skater hops*
Rest 1:30 min
*Stick the landing
TC: 12 min
Score: Weight on BSS
Scaling options
Beginner & Int
As written
Metcon
Metcon (Checkmark)
3 rounds, Not for time
2000m Bike /800m Run
500m Row
100m Carry of your choice
RX+: 4 rounds
Extra Accessory
Post Chain (Checkmark)
3 sets
10 Prone back extensions
10/10 unilateral quadruped hip extension
A. General
2 rounds
100m row
25’ Walking lunges
25’ Reverse walking lunges
25/25’ Single leg hops
B. Mobility/Activation
RDL with reach
2 x 4/4
As slow as possible
C. Specific
2 sets
4/4 Split Squat @ increase weight
4 skater hops @ increase distance, hold landing for 4 seconds