Wednesday

7
Oct

Wednesday

Cypress CrossFit Club – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Samson Lunges

12 Alt. Groiners

10 Yoga Push-Ups

50m OH Single Arm KB C Carry on Each arm

Into…

2 ROUNDS

8/8 OH DB Split Squats on Each Leg

8 DB RDLs (1 DB)

8 DB Hang Clean and Jerk on each arm

STRENGTH

Push Jerk (Complete 4 sets of 3 reps AHAP)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 5:00 RUNNING CLOCK…

400m Run

10 Ground to OH (95/65)

Max Overhead Lunges in Place Remaining Time

*If room allows, do OH walking lunges, can do outside as well

-No Additional Rest b/t Sets-

(Score is total lunges)

Post-Workout Strength

Metcon (No Measure)

EMOM 8

Every mInute on the minute complete 15s banded sprint

(Can alternate with a partner if needed)

(Score is Weight)