Blog Search

8.11.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min Cardio – run, bike, row, jump rope (your choice)

8min Coaches-led warm-up (squat specific)

90sec Couch Stretch per side

A: Front Squat (In 20min find 1RM)

B: Metcon (AMRAP – Reps)

12min AMRAP

60/45 cal Row

50 DB Overhead Lunge 50/35#

40 Alt. DB Snatch 50/35#

30 Box Jump-Over 24/20″

20 Strict Handstand Push-Up

Rx = as is

AD = 35/20# DB, 20/16″ Box, 1 Ab-Mat SHSPU

SD = scaled as necessary