131017 Thursday

Main – CrossFit

Warm-up

Warm-up (No Measure)

AMRAC in 12 min with 6-10:
Front Squat,
SB Half Moon,
Hip Extension w/2s pause at top (hold weight as able),
Strict Pull-up,
Mobility.

Strength/Skill Development

A1. : Split Squat ( @ 3011; 8-12/leg x 3 )

A1. : Lunge Squat ( @ 3011; 8-12/leg x 3 )

From lunge position, hold DBs at side and control back knee down to floor & back up.

A2. : 1-arm DB SDHP (x 10-16 alternating x 3. )

From sumo stance, stand and drive hips to bring elbow above shoulder in top position.

WOD

Triplet (AMRAP – Reps)

AMRAP in 9 minutes
3, 6, 9, 12, 15, 18…
Slammers
Burpees
Squats

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