Monday

CrossFit Believe – CrossFit

2RFT: Metcon (Time)

Warm Up:

Row 10 Cals / Run 200m

15 Jumping Jacks

10 Toe Touch To Overhead Reach

5 Walkouts

10 Lunges

5 DB Presses Left Arm

30 Sec DB Overhead Hold

5 DB Presses Right Arm

30 Sec DB Overhead Hold

Then, 3 Rounds:

10 Squats

10 Step Ups / Box Jumps

10 DB Hang C&Js

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2 Rounds For Time: (Rx+)

50/35 Cal Row/Ski

40 Box Jump Overs (24/20)

30 Alt DB Hang Clean & Jerks (50/35)

20 DB Goblet Squats

Time Cap: 20 Mins.

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2 Rounds For Time: (Rx)

50/35 Cal Row/Ski

40 Box Jump Overs (24/20)

30 Alt DB Hang Clean & Jerks (Any Weight)

20 DB Goblet Squats

Time Cap: 20 Mins.

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2 Rounds For Time: (Scaled/Home)

50/35 Cal Row/Ski or Run 600m

40 Box Overs (Any Height, Step Is Ok)

30 Alt DB Hang Clean & Jerks (Any Weight) or KB Swings (Any Weight)

20 DB/KB Goblet Squats

Time Cap: 20 Mins.

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