fbpx
Blog
  • Main page
05
10
2019

CrossFit : Sat 5/10

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (5-15 mins):

Easy 200m Jog

2 rounds:

10 shoulder taps

10 x Glute Bridges

10 x Lunges

Then;

2 rounds

10 x Deadlifts (heavier each set)

10 x step ups (5 ea leg)

10 x weighted lunges (5 ea leg)

Metcon

Metcon (Time)

Partner WOD (15-50 mins):

5 rounds for time:

30 HRPU (HSPU for advanced)

20 Deadlifts (65/45kg)

30 Weighted Step Ups 22.5/15kg (ea hand)

40 cal row/bike/ski

20 Synchro alt Single Arm Overhead Dumbbell Lunge (22.5/15kg)

400m run together after each round

Scaling Options:

HRPU : normal push toes or knees

Deads : scale load

Step Up : scale weight / no weight

Lunges : reduce weight
Partner Workout to end the week!

Share the load (except the OH lunges)

Chip away at 5 rounds together and push each other to keep moving!

author: Scotty

Comment
0

Leave a reply