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01/14/2020

14
Jan

01/14/2020

CFT – CROSSFIT

Pre-Training

Warm Up:

3:00 Bike

30s Hard/30s Easy

2 Rounds Not For Time:

8 90/90 Hip Opener/Side

8 Single-Arm Russian KB Swing/Arm

10 Push Up Position Shoulder Taps/Arm

Metcon

Metcon (2 Rounds for reps)

12 Minute Sustainable Pace:

10 Thruster 95/65

14 Pistols

10 Sumo Deadlift High-Pulls 95/65

14 Push Ups

Rest 3:00

12 Minute Sustainable Pace:

10 Hang Power Clean 115/85

30 Double-Unders

10 Push Press 115/85

30 Double-Unders