08.31.2015

CrossFit Worthy – CrossFit

Warm-up

10 Bird Dogs

3x

10 Goblet Squats

LH Waiters Walk

10 KB Deadlifts

RH Waiters Walk

10:00 CAP

Weightlifting

1): Back Squat (20rm; +5-10# from last week; 12:00)

This is one set of 20 reps, no dropping/racking the bar until all 20 are complete. If this is your first time performing this, then be conservative with your weight used. You will be adding 5-10# each week for one more week.

Metcon

2): Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

5 LH Swings

5 RH Swings

5 Goblet Squats

5 LH Strict Presses

5 RH Strict Presses
Use a KB that is medium/light for you. You should be able to throw it around and get sweaty with minimal issues.

Strength Accessory

*Shoulder Function; :10on/:10offx10rds; Foam Roll Wall Slide Press/Hold overhead on rest

*Hip Thrusts; 3×12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s