090919_Mon

Crossfit Real Life – CrossFit

Warm-up (No Measure)

250 Mtr rowing

20 Wall Balls

10mtr Lunge Stretch

10 Mtr Walking Lunges

20 Zombie Kicks

10 Knee Hugs

20 Quad stretch

20 High Knee Karaoke

Stretching and mobility (including shoulders)

Back Rack Lunge (6 x 10)

Adv/Inter: start @50 % – end at 75%

Bgnr: Start @Bar – end @60%

15min: CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
– 15 min Time cap

– 95# = 43kgs, 65# =29kgs

– Scale:

Bgnr:

M: 15 – 20

W: DB/10 – 20

Inter:

M: 25 – 35

W: 20 – 27

– Substitute rowing for Burpees if there aren’t enough rowers (try Alternating)

– 2 Burpees = 1 calorie

– Score reps if not completed before time cap

By | 2019-09-08T17:16:33+00:00 September 8th, 2019|Fitness|0 Comments

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