CrossFit – Sat, Oct 29
Warm-up
Metcon
Metcon (Time)
50-40-30-20-10
Double unders (reps x 2)
Front Squats 95/65 lbs
KBS 24/16kg
Time Cap: 35 minutes
KG: 43/30
Score: Time
Scaling Options
Beginner:
Single unders
Front Squats @ light or air squats
KBS @ light
Intermediate:
Double unders Modify reps as needed
Front Squats @ 75/55 lbs
KBS @ 16/12 KG
Perform
For time
50-40-30-20-10
Air Squat
Double unders
Kb swing @24/16 Kg
Metcon (Time)
Team version
With a partner, perform for time
600 Double-unders
350 Front Squats
250 KBS
1 partner working at a time in increments of 60 seconds
Extra Accessory
Metcon (Checkmark)
Abs wheel rollout
5 x 5 reps
A. General
Amrap 5
10/8 cal Machine @ Ascending
10/10 Front to back leg swings
20 Seconds/side PNF lat stretch on floor
B. Specific
3 sets
20 Double unders
5 Pause Air squats
5 Russian kbs + 3 Kbs