Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Scap Push-Ups

Into…

3 ROUNDS

10 Deadlifts

10 Front Squats

10 Strict Press

Into…

2:00 Bike (Increase pace every :30)

Workout

“BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20/15 Cal Bike

21 Front Squats (75/55)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ KB (53/35)

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 Front Squats (75/55)

(Score is Rounds + Reps of the 8min Efforts)

Cool Down

Warm-up (No Measure)

COOL DOWN

FOR RECOVERY

2:00 Walk & Shake Legs

2:00 EZ Bike

2:00 Foam Roll

(No Measure)

Written by adminxd on December 31, 2020. Posted in Uncategorized

Trackback from your site.