Wednesday

14
Oct

Wednesday

Cypress CrossFit Club – CrossFit

Warm-up

Warm-up (No Measure)

400m run then tabata x3

-High Knees

-Butt Kicks

-Power Skips

Strength

Metcon (No Measure)

EMOM 12

Every Minute on the minute complete a 100m sprint

*should be 30s or less of work

Can scale to a 20s sprint on rower or bike followed by 40s easy

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

60 Double Unders

20 Russian KB Swing (70/53)|(53/35)

5 Strict Chin-Ups

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (No Measure)

3 SETS FOR QUALITY

12 Alt Box Step Ups as high as possible (1×1)

200m Single Arm KB Farmer Carry (100m each arm)

Can Add weight on step ups but prioritize height first