CrossFit – Mon, Jan 16
Warm-Up
<p>AMRAP X 7<br />12 Up-Downs<br />12 Step-Ups<br />12 Groiners<br />12 Cossack Squats<br />12 Air Squats to Medball</p>
Weightlifting
Back Pause Squat (Weight)
<p>(2 sec pause)</p>
Metcon
« Heavy Hop » (AMRAP – Rounds and Reps)
AMRAP X 10
40 Wall Balls (20/14lb)(10/5kg)
15 Burpee Box Jump Over (24/20)
40 Wall Balls (20/14lb)(10/5kg)
15 Burpee Box Jump Over (24/20)
Cooldown
<p>1:00 Feet up the Wall<br />1:00 Couch Stretch/side</p>