CrossFit-190809
Chipper Time! MetCon/Cardio For Time 20 C2B 500m Row 30 Pushup 500m Row 40 Situp 500m Row 50 ASQ 500m Row *Row = 2:30 *C2B = 1min, Pushup = 2min, SU = 2min, ASQ = 2min Optional BuyOut “Boulder Shoulders”
Chipper Time! MetCon/Cardio For Time 20 C2B 500m Row 30 Pushup 500m Row 40 Situp 500m Row 50 ASQ 500m Row *Row = 2:30 *C2B = 1min, Pushup = 2min, SU = 2min, ASQ = 2min Optional BuyOut “Boulder Shoulders”
Benchmark DAY! MetCon “Christine” 3 RFT 500m Row 12 DL (BW) 21 BoxJ (24/20) *2:30, 1:30, 1:30 Optional BuyOut “Show & Go”
Consistency is key to building intensity! MetCon/Cardio E4MOM x 6 (Alt) 1st 750m Row 2nd 25 Situp 25 RSw (24/16) 25 Situp *Work time is maxed at 3min Optional BuyOut “Abs Up”
Cardio LM AMRAP 15 1000m Row** Rest until 5min then, Push Press (95/65)* Pullup* 15 ASQ *5ea, 10ea, 15ea, etc. *Score = rounds + reps of second part **Scale distance to get done around 4min mark Optional BuyOut “Recovery Bike”
Happy Saturday! Building mental toughness with friends! Cardio 5 RFR (Each) 250m Row (P1) ME Thruster (P2)* *95/65 *Cannot thruster until partner is rowing *14min cap Optional BuyOut “Biceps + Triceps + Holiday Inn”
Cardio 2 RFT .7mi AAB 500m Row 400m Run *2:30 each movement Optional BuyOut “Push Pull” ***Start with Big 4 Stretches***
Cardio E2MOM x 4 250m Row 10 Thruster (95/65)* *Pick a thruster weight you can go unbroken every set *Score = weight x reps (ex: 95# x 40 = 3800#) Optional BuyOut “ScapJacked v2” ***Start with Big 4 Stretches***
All the strength building! Strength/MetCon 4ea RFR 500m Row 15 DB Strict Press (Moderate) ME Strict Pullup *IGYG full rounds *Score = total number of pullup reps** **Pick a challenging pullup option Optional BuyOut “Roped”
Developing that LSD! Cardio For Time 1000m Row 20 Burpee 2 Plate (45) 750m Row 15 Burpee 2 Plate 500m Row 10 Burpee 2 Plate 250m Row 5 Burpee 2 Plate R = 5min, 3:45, 2:30, 1:15; B = 1:30, 1:30, 1min, :30 Optional BuyOut “Midline”
A Kilo website. All rights reserved.