Main – CrossFit
Congratulations to all of our open athletes. Way to represent our box everyone!! Starting today, we will be back to all normal class hours and schedules!
Seeing as we just destroyed ourselves for the last 5 weeks, this week will be a little more laid back.. consider it a “deload” week. We will start hitting the offseason hard next week, beginning with some heavy lifts!
Warm Up 3.0 (No Measure)
400m run
-High Knees
-Butt Kickers
-Side Shuffle
-10 Iron Crosses
-10 Scorpion Kicks
-10 leg swings forward each leg
-10 leg swings lateral each leg
-3 rounds of 10 air squats and 10 push ups
Back Squat
Take 15 minutes to either:
A. Build to today’s heavy 1 rep.
or
B. Complete 5 sets of 5 at a 50% or less weight to work on squat technique. If you choose this option change the squat reps to 5 sets of 5 on the scoreboard.
Opt A: Metcon (3 Rounds for time)
Every 8 minutes for 24 minutes (3 sets):
Run 800 Meters @ 85-90%
25 Russian Kettlebell Swings (70/53 Rx+) (53/35 Rx)
25 Push-Ups
If you struggle to complete the 800m in less than 5 minutes please do a 400m run.