CrossFit – Mon, Dec 8
General Warm-up
Back Squat (Find a 5RM Back Squat
then,
2×5 @ 70% of the 5RM you just hit
then,
2×5 @ 70% of the 5RM you just hit
The 5RM you find today will set the baseline for the next 6 weeks. Make this 5RM heavy, but with beautiful mechanics.)
20-25min
AMRAP 16 Minutes (AMRAP – Rounds and Reps)
10 Sandbag to Shoulder 100/70lbs*
20 Chest to Bar Pull Ups
400m Run
*No touch and go, must hold the sandbag on the shoulder with one arm, flashing the other out to the side to show complete rep before dropping.
Target Scores: 4+ Rounds (3:30-4:00 Rounds)
3:00 Any Machine or Outdoor Jog
-Then-
20 Spiderman Lunges
20 Dead bugs
-Then-
3 Rounds
8 Kettlebell Deadlifts
8 Goblet Squats
:05 Bike Sprint