CROSSFIT

CrossFit
Weightlifting
Split Squat (4 x 5 heavy reps on each leg)
Squatting with one leg elevated behind you.
immediately into;
7 strict pull-ups
*If you don’t have strict, find a partner to spot you. No bands or kipping.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50 Double unders
40 BB Thrusters
30 Calorie Row
20 Wall Balls 20/15
10 OH Walking Lunges with a 55/45 Plate

CROSSFIT

CrossFit  June 11, 2018

CrossFit
Weightlifting
Split Squat (4 x 5 heavy reps on each leg)
Squatting with one leg elevated behind you.
immediately into;
7 strict pull-ups
*If you don’t have strict, find a partner to spot you. No bands or kipping.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50 Double unders
40 BB Thrusters
30 Calorie Row
20 Wall Balls 20/15
10 OH Walking Lunges with a 55/45 Plate