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09/17/2020

16
Sep

09/17/2020

CFT – CrossFit

Warm-Up/Pre-Training

3:00 Row – [email protected]

2 Sets:

30s Banded Hip Flexor Stretch/Leg

30s Banded Hamstring Stretch/Leg

10 Scorpions/Side

Metcon

Metcon (AMRAP – Reps)

For Total Calories/Time:

1:00 Minute Calorie Row

1:30 Goblet Wall Sit 50/35

2:00 Minute Calorie Row

20 Burpees

3:00 Minute Calorie Row

1:30 Goblet Wall Sit 50/35

4:00 Minute Calorie Row

20 Burpees

5:00 Minute Calorie Row

1:30 Goblet Wall Sit 50/35

Score is Total Calories.

Note Time Complete.

Time Cap: 25:00 Minutes

Movement Options.

Goblet Wall Sit→Wall Sit

Burpees→Partial Burpees
Today’s ascending ladder starts off with a hard pace, and eases off into a moderate sustained pace towards the end. Try to hold for long sets with the Goblet Wall Sits, and consistent movement during the burpees. Focus on long strong pulls during the rowing to maintain a controlled heart rate.