CrossFit – Thu, Feb 2
Warm-Up
<p>1:00 Pigeon Pose/Side<br />Into..<br />3 RDS<br />8 Slow Groiners<br />8 Empty Barbell Front Squats (w/ 1 sec pause)<br />8 Barbell Upright Rows<br />8 Samson Lunges</p>
Weightlifting
Back Rack Lunge (Weight)
<p>3×16 (8/leg)</p>
Metcon
“Homelander” (AMRAP – Reps)
EMOM X 16
Minute 1: 12 Front Squats (95/65lbs)(45/30kg)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 SDHP
Minute 4: Max Jumping Lunges
Minute 1: 12 Front Squats (95/65lbs)(45/30kg)
Minute 2: Max Lateral Up-Downs over Bar
Minute 3: 12 SDHP
Minute 4: Max Jumping Lunges
*Score is total number of Up-Downs + Jumping Lunges
LEVEL UP OPPORTUNITY: 115/75lb, 50/35kg (Strength Focus)
Cooldown
<p>:30/side Couch Stretch<br />1:00 Hands on Wall Prison Stretch</p>