CrossFit- January 20, 2021
Wednesday
Warm-up
1:30 Jump Rope
1:00 Calf Stretch
1:00 Calf Stretch
3 rounds:
10 Scapular Pulls
:30 Erg
7 No Jump Burpees
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 20:
15/12 Calorie Erg
10 KB Crush Grip Floor Press
75 Single unders
10 Pull ups
rest :90sec b/t each round
AMRAP 20:
15/12 Calorie Erg
10 KB Crush Grip Floor Press
75 Single unders
10 Pull ups
rest :90sec b/t each round
Perform each round FAST, then rest :90sec and repeat.
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 20:
15/12 Calorie Erg
10 KB Crush Grip Floor Press (53/35)
50 Double unders
10 Pull ups
rest :90 set b/t each round
AMRAP 20:
15/12 Calorie Erg
10 KB Crush Grip Floor Press (53/35)
50 Double unders
10 Pull ups
rest :90 set b/t each round
Perform each round FAST, then rest :90sec and repeat.
RX+
50/35 DB Bench Press
2 Rope Climbs
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