Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

3 min cardio

15 Banded squats

15 Banded lateral steps

20 Banded good mornings

20 Frankenstein’s total

10 Push-ups

:45 Calf stretch

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

2-4-6-8-10-12-14…etc

Deadlift 185/135

Bench dips
Rx+: HSPU’s

Fire breather: 225/155, HPSU’s

Instructions

5 minutes rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

2-4-6-8-10-12-14…etc

Dumbbell snatch 50/35

Bulgarian split squat
Rx+: Pistol squats

Fire breather: 115/75, pistol squats

ROMWOD

https://app.romwod.com/routine/kit-and-caboodle