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10/22/2019

21
Oct

10/22/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Side Plank Rotations/Side

10 Russian KB Swing

5 Broad Jump

Weightlifting

Front Squat (3×2)

Aim to complete at a heavier weight than last week.

Increase or maintain throughout.

Rest 2:30-3:00 minutes between sets.

Metcon

Metcon (Time)

For Time:

800m Row

45 Ring Dips

100 Double-Unders

80 Wall Balls 20/14

45 Hand-Release Push Ups

100 Double-Unders
Time Cap: 20:00 Minutes