Thursday September 22nd 2016

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

Spend some time mobilizing before getting into the WOD

Here are some ideas

Upper Body

https://www.youtube.com/watch?v=ULj-K0DsjPE

Lower Body

https://www.youtube.com/watch?v=5MpRqylj1h4

Metcon

Metcon (AMRAP – Reps)

Level 3

AMRAP 8

– 5 DL

– 4 Hang Clean

– 3 Front Squat

– 2 Shoulder to OH

– 1 Ground to OH

Open (185/125)

Masters (135/85)

Masters+ (115/65)

Metcon (AMRAP – Reps)

Level 2

AMRAP 8

– 5 DL

– 4 Hang Clean

– 3 Front Squat

– 2 Shoulder to OH

– 1 Ground to OH

Open (135/85)

Masters (115/65)

Masters+ (95/55)

Metcon (AMRAP – Reps)

Level 1

AMRAP 8

– 5 DL

– 4 Hang Clean

– 3 Front Squat

– 2 Shoulder to OH

– 1 Ground to OH

Open (65/35)

Masters (45/35)

Masters+ (45/35)