16
Aug
190817
Wells Street Fitness – CrossFit
Warm-up
Warm-up (No Measure)
Dynamics
Line drills
2 Rounds KB W/U:
3 KB Single Arm Swing
3 KB Clean
3 KB Front Squat
3 KB Push Press
3 KB Windmill
Metcon
Metcon (AMRAP – Reps)
Agility:
EMOM 10 (0:40 ON / 0:20 OFF)
25′ Burpee Shuttle
Rest 3:00
Metcon (AMRAP – Rounds and Reps)
“Core Explosion”
AMRAP 10
30 Sit-Ups
20 Mountain Climbers
10 Jumping Air Squats
Rest 3:00
Metcon (Time)
Finisher:
10-8-6-4-2
KB Single Arm Swing
KB Clean
KB Front Squat
KB Push Press
KB Windmill
Rx is 53/35, scale the weight appropriately. Split the reps between your arms. Try to use a weight where you won’t have to put the KB down.