CrossFit – Mon, Dec 19

December 19, 2022

CrossFit Armed – CrossFit

Strength

BOX SQUAT X SL HINGE

Box Squat (3-4 sets 10 @RPE 7-8.5)

18:00 Running Clock

3-4 SETS @RPE 7-8.5

10 Box Squats*

-Rest 1:00-

12-15 Feet Elevated Single Leg Glute Bridges/ Leg

-Rest as Neededb/t Sets-

*Back Squat to Box sitting to parallel or slightly above. Start Moderate and Build Heavier than Last Week.

(Week 3 of 9)

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 45sec Max FrontSquats (115/75)|(95/65)|(75/55)

MIN 2 – 45sec Max Box Jumps (24/20)

MIN 3 – 45sec Max Sit-Ups

(Score is total reps)

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