September 7, 2021
by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
500m Row
THEN…
2 ROUNDS
– 8 Push-Up + Downward Dog
– 8 Med Ball Squats
– 8 Med Ball Push Press
– 8 Box Jumps
– 8 Band Lat Pull-Down
Strength
Metcon (No Measure)
EVERY 3:00 x 3 SETS
– 10-12 Wide Grip Bent Over Row*
– 7-10 Kip Swings
– 5-7 Strict Pull Ups
*Keep weight Moderate.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 minutes*
– 6 Pull Ups [Rx+ C2B]
– 10 Box Jump Overs (24/20) [Rx+ 30/24]
* On Go & every 2 minutes
– 8 Burpees [Rx+ 10 Burpees]
On 10 minutes & every 2 minutes
– 10 Wall Balls (14 to 10’/10 to 9′) [Rx+ 20 to 10’/14 to 9′]
(Score is Rounds and Reps of AMRAP)