Tuesday 28th October 2014

Main – CrossFit


Warm up should include KB swings so you can clarify the movement standards

Warm up should also include some front rack and squat mobility

Spend 15 minute working on the front squat and warming up to the weight in the workout


“Death by…”

1st minute = 1 Front squats (40kg/60kg)

2nd minute= 2 KB swings (24kg/32kg)

3rd minute= 3 Front squats

4th minute= 4 KB swings

5th minute= 5 Front squats

6th minute= 6 KB swings

7th minute= 7 Front squats

8th minute= 8 KB swings


Reduce weight

Metcon (AMRAP – Rounds and Reps)