CrossFit – Wed, Aug 20

Warm-up

10 leg swings

10 Arm circles

10 windmills

2×8:

Slant Board Goblet Squats

single leg RDL (each)

OHS (empty Bar)

Back Squat (5@60%, 5@70%, max@ 80%)
Metcon (AMRAP – Rounds and Reps)

2x

4 min Amrap w/2 min rest – Pick up where you left off

3 Front Squat 75/55 (rx+95/65)

3 OHS

3 Back Squat

3 Pendlay Rows

25 Double Unders

Beginners Class (AMRAP – Rounds and Reps)

Score Rounds and Reps

2x

4 min Amrap w/2 min rest – Pick up where you left off

3 Front Squat

3 OHS

3 Back Squat

3 Pendlay Rows

25 Jumps with 5 attempts at a DU

Cooldown

Couch

Pigeon

Doorway Stretch