CFT – CROSSFIT
3 Rounds Not For Time:
8 Groiners W/Thoracic Extension/Side
10 Prone “Y’s”
5 Sotts Press+5 Overhead Squats
Every 1:15 For 12:30 (10 Sets)
20 Double-Unders+1 Snatch
Increase weight throughout the duration of the EMOM. If the time is catching up to you, or an unsuccessful lift is made, lower the weight and complete the remaining sets.
Note the heaviest weight lifted.
Metcon (5 Rounds for time)
15 Calorie Bike Or 250m Row
12 Russian KB Swing 32/24
These are meant to be sprint intervals. We want to maintain high intensity while aiming to be consistent with each set.
Note times for each set.