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CrozzFit XT weight lifting icon

Endurance wod

CrossFit XT - CrossFit


Warm-up


Warm-Up
5 minute Bike
3 minute row
1 minute Ski
20 lunges
10 inchworm
20 leg swings
Stretches

Metcon

Metcon (No Measure)


Intervals (AMRAPS)
2:15 work/ 1:45 rest

-10 inverted barbell row
20 strict barbell shoulder press
-Farmer carry down and back
Bear crawl down and back
-Treadmill (run or walk incline)
-box step ups
-10 pushup
20 tricep extension
-body weight sled (slow and steady)
-20 Kbs 53/35
20 abmat situp
-20 slam balls (20/14)
20 lateral throw to wall
20 lateral throw to wall

Core:
1:00 front plank
1:00 side plank
1:00 side plank
30 (15/15) Glute bridge

Posted on February 9, 2019