CrossFit

A . Speed/endurance Front Squat work

Every 2 mins x 5 sets

:30 Bike/Row for cals

8 Front Squat; start from floor 95/65 75/55 45/35

6 MIN AMRAP

6 Pistols

6 BBJO 24/20

rest 2

6 MIN AMRAP

50ft Walking Lunges BW only

“6 Burpees to 6″” “

Purpose and Desired stimulus:

– Short deload/re-entry post holidays

– Open work

– leg speed and endurance work

– AMRAP repeat

– Lots of leg work today; do not be surprised if you’re a little sore

Scaling options:

– weight/reps for good form and consistent speed

MFIT

Warm up:

2 Rounds:

:60 Bike/Row

10 SA KB Floor Press per side

100Ft Waiters Carry

10 SA KB STOH

FBB:

4 rounds

A1. Incline DB Bench Press 8-12 Reps; rest :30

A2. Flat Bench DB Pec Fly’s 8 – 12; rest 1:00

4 Rounds

B1. Strict Pull Up 5-10 reps; rest :30 (Use progressive scaling)

B2. Hammer Curls 8-12 per side; rest 1:00

Conditioning

8 MIN AMRAP

2-4-6-8-10-12 …….

STOH

Inverted Row

Mobility:

T Spine Foam Roll 2-4 mins