Main – CrossFit
This isn’t a day spa.
-Dale
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
Strength
Do the following sets every 60 seconds:
3.1: Front Squat (1×5 @ 50%)
3.2: Front Squat (1×4 @ 60%)
3.3: Front Squat (1×3 @ 70%)
3.4: Front Squat (3×2 @ 80%)
Conditioning
3.5: Metcon (AMRAP – Reps)
AMRAP in 30 min:
40 Cal Airdyne (assualt bike if available)
600m run
20 Pullups
6 MU
1 min rest walking
Notes:
-If you don’t have muscle ups, do transitions.
-Run counts as 1 rep.
-If not enough AD/AB, use rower.
-40 calories=40 reps. So each calorie counts as a point.
-walking does not count for any points.
If you don’t like to run in the cold, you can row 600 meters.
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