CrossFit – Fri, Jun 30
Metcon (AMRAP – Rounds and Reps)
<p>20 min AMRAP</p><p>50m lunges</p><p>20 Push Ups</p><p>10 Toes to Bar</p><p>5 wall walks</p>
CrossFit – Thu, Jun 29
Metcon (Time)
<p>21-18-15-12-9-6-3</p><p>Ring Dips</p><p>Back Squats (135/95)</p><p>20 min Cap</p>
Metcon (AMRAP – Reps)
<p>Core Finisher</p><p>3 rounds</p><p>2 min TABATA rotating between</p><p>Hollow Rocks</p><p>Weighted V Ups (15/10)</p><p>then 50s Plank hold/10s rest</p><p>continuous clock between rounds</p>
CrossFit – Wed, Jun 28
Metcon (Time)
<p>3 rounds</p><p>20 Alternating Single Arm DB Press (35/25))</p><p>200m run</p><p>20 Alternating Single Arm Hang DB Snatch (35/25)</p><p>200m Run</p><p>rest 2 min</p>
<p>(athlete is holding both DBs at the same time alternating between arms for each rep)</p>
