Monday


CrossFit One Way – CrossFit

New week and ready to move forward! Who’s ready for some double under practice!?!

Warm-up

Metcon (No Measure)

Warm Up:

30 Seconds on

30 Seconds off

8 Rounds of:

Double Unders or Dub Attempts

Stationary Alt Lunges
30 seconds of Dubs, followed by 30 seconds of rest. Then 30 seconds of stationary alt lunges, followed by 30 seconds of rest. = 1 Round completed.

Weightlifting

Front Squat (5×3)

Climb. End at heaviest 3 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 Air Squats

10 Sit Ups

1 Burpee

10 Air Squats

10 Sit Ups

2 Burpees

10 Air Squats

10 Sit Ups

3 Burpees

Etc…
Add 1 Burpee for each new round.

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