Monday
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning! Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row*
Into…
2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press
Into…
2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats
*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps
Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – DB Up-Downs (35/20)|(20/15)
1:00 – Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs & Chill!
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
40 C2B Pull-Ups
Then max reps in the time remaining…
DB Devil’s Press (50/35)
(Score is Reps)
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
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