CrossFit – Thu, Dec 8
Warm-up
Weightlifting
Bench Press (6 x 6 @RPE 7/10
Rest exactly 90 seconds between sets
)
Rest exactly 90 seconds between sets
)
TC: 12 minutes
Score: Weight
Scaling Option
Beginner
6×6 @ 6/10 RPE
Intermediate
As Written
Perform
N/A
Metcon
Metcon (Time)
4 rounds for time
400m Run / 500m row
20 DB Step-ups 1×50/35lbs, 24/20”
KG: 22.5/15 KG
TC: 14 min
Score: Time
Scaling Options
Beginner
4 rounds
200m Run / 300m row
10 DB Step-ups @1×25/15
Intermediate
4 rounds
400m Run / 500m row
20 DB Step-ups @1×35/25
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
60 sec Side plank (R)
60 sec Side Plank (L)
15 Reverse hypers @light
A. General
3 rounds
30sec Row or Bike
30 sec Rotating scorpions
B. Specific
1 & 1/4 Bench press
3 x 4 @ ascending