HUMP DAY!!

Main – CrossFit

There is pain that hurts you – and there is pain that changes you

Metcon (No Measure)

Strength Work:

4×6 Push Press + 4 count down

4×8 Forward Lunge w/ KB (Use two if necessary. Use a bar if you need heavier)

4×20 Banded Goodmornings

18 Minutes to complete all work.

NO SUPERSETS!!!

Metcon (Time)

150 Russian KB Swings (53/35#)

At the top of every miunute stop and complete 30 Mt. climbers (total)

**Scaled athletes will do 20 Mt. climbers instead of 30 if needed.

RX Plus

At the top of every minute stop and complete 30 Mt. climbers and every time you set the bell down complete 30 Mt. Climbers**

Setting the KB down at the top of every minute does not count as putting it down.

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