Tuesday, November 14, 2017

CrossFit and Fearless – CrossFIT

Warm-up

15 min max

Front Squat (5×5 @ 65% Rest 90 sec after every set )

12 min to complete 5 sets of 5. Keep the same weight for all of the reps.

Rest 5 min

Put your bar and plates away, grab a wall ball, 1 kettlebell, and ab mat. At the end of the 5min the AMRAP will begin.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

100m Farmer’s Carry(50/35)

17 Wall Balls(20/14)

30 Sit Ups

Rest 5 min

Metcon (No Measure)

5 x 100m Sled Pushes

Men(45#) Women(25#)
rest as needed