Friday 01/10/2020

CrossFit On the Brazos – CrossFit

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Warm-up:

Warm up #1

EMOM

EMOM (12) work 40 seconds, rest 20

Min 1: Ab Mats

Min 2: V-up (with or without med ball) or In & Outs

Min 3: GK2E

Metcon

Metcon (Time)

Option #1 (30 min cap)

100 slam balls (RX 40/30, RX+ 50/40)

75 Wall Balls (20/14)

50 Burpees

25 Thrusters (RX 95/65, RX+ 135/95)

Metcon (Time)

Option #2 (30 min cap)

10-9-8-7-6-5-4-3-2-1

Hand Stand Push Ups

(scaled = wall walks, box HSPU or seated DB press)

1-2-3-4-5-6-7-8-9-10

Pull Ups

(scaled = jumping or banded pull ups or ring rows)

Start with 10 HSPU & 1 Pull up. Then 9 HSPU & 2 pull ups, etc.

Open Gym

Option #3

Do your own WOD, strenght or skill work

Accessory Work

KB or DB Farmer’s Carry

4 x 100m (choose your own weights)