CFT – CROSSFIT
3 Rounds Not For Time:
1 Length Walking Groiners/Twist
1 Length Waiter Walk/Arm
20-30s Handstand Hold Or High Plank
Power Snatch+Overhead Squat (12×2(1+1))
12 Minute EMOM
Increase or maintain weight throughout each set.
Perform a Hang Power Snatch+Overhead Squat if the movement is new to you.
Metcon (AMRAP – Reps)
16 Minute EMOM (4 Rounds):
Minute 1-15 H.S.P.U
Minute 2- 30 Double-Unders+6 Thrusters 115/85
Minute 3-15 Russian KB Swings 32/24
Minute 4-10-12 Burpees To a 6″ Target
1 Rounds = 78 Reps
Modify reps and/or weight to keep work manageable and within the minute.