Month 12

El Paso Made Strength and Fitness – CrossFit


Llyod

Warm-up

2:00 Run Row or Bike

Then

3 Rounds

8 Hinge Squats

https://www.youtube.com/watch?v=vvuvUokI7p8&t=4s

10 Box Push Ups

12 Hollow Rocks

Performance

A. : Back Squat (9-9-9-9 )

It is Week 3 of Our 6-Week Squat Program. Spend 15 to 20 Minutes Warming Up To 70% of 1 Rep Max Back Squat, Then Hit 9 Quality Reps at 70% without Re-Racking the Weight.

B.: Metcon (Time)

AMRAP 15

21 Wall Balls 20/14#

15 Cal Row

9 Deadlifts 225/155#
Optional Team Option Double the Reps to 42-30-18

Fitness

A. : Metcon (Time)

60 Calories

50 American KB Swings 53/35#

40 Calories

30 Pull Ups

Rest 2:00

60 Calories

50 American KB Swings 53/35#

40 Calories

30 Push Ups
22 Minute Time Cap

Rest 2:00

B.: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Pull Ups

10 Push Ups

15 Air Squats

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