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CrozzFit XT weight lifting icon

2/7/19

CrossFit XT – CrossFit


Warm-up

Front squat warmup (No Measure)


300m Row
2x
3 inch worm
15 banded Squats
10 samson Lunges
15 Abmat Sit Ups

Stretches:
Couch
Samson
Pigeon
with the bar
5 power cleans
5 front squats
5 push jerk
5 OHS

then 3 reps of each next set

Strength

Front Squat (4×5)


warmup sets
8-5-3

***INCREASING WEIGHT
**** 12 min to work up to a challenging 5 reps

Metcon

Metcon (AMRAP – Reps)


AMRAP 10

16 Front rack lunges (forward or reverse) 95/65
32 DUs

Rest 3 mins

CORE WORK
8 EMOM
Min 1 & 5 : Hollow Rocks
Min 2 & 6 : Weighted plank 45/25
Min 3 & 7 : V-ups
Min 4 & 8 : Glute bridge 45/25
*****add the reps together to find your total

Posted on February 6, 2019