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Crossfit 12/5/17

5
Dec

Crossfit 12/5/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

1 Mile Bike

10 Jump Squats

8 Inch Warms

10 Hollow Rock + Superman

10 PVC Pass Through

Box squat (HSOD x 5)

FORM > WEIGHT

Work up to a heavy 5 rep Box Squat, again this is not a max out lift. Focus on being explosive and stable.

You should set your stance as wide as possible, with your knees pushed out and your feet pointing straight ahead or slightly outward. Wider squatting will place greater stress on the posterior chain (glutes, hips, hamstrings, and back) where it belongs, not on the quads.

Metcon (AMRAP – Rounds and Reps)

15Amrap RL, KB, WB, Row
15 Min AMRAP

10 BB Reverse Lunges

15 KB Swings

20 Wallballs

300m Row

Rx+

115/95

70/53

20/14

Rx

95/65

53/35

20/14

Int

65/55

35/25

14/10

Beg

45/35 (Or KB Lunge)

25/15

10/8

#25DaysOfSweatmas Assignment

30 Wall Walk Ups

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