CrossFit Dunedin – CrossFit
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Mobility
Hip Mobility (No Measure)
Hip
Skill Practice Warm Up
Metcon (No Measure)
Spend 8 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you avoid rope burn!
Strength
Front Box Squat (6×2)
6 x 2 Front Box Squat – 14 of 15 (6 sets of 2 reps, same weight across, approximately 75-90% of max Front Squat – go as heavy as you can without failing any reps)
Weighted Pull-ups (6×4)
Super Set: 6 x 4 weighted strict pull up – or progression (6 sets of 4 reps, “across,” scale to the same challenge)
Metcon
“Smokin’ Joe” (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds as possible)
2 ply lengths overhead plate lunge (Performance: 20kg / Athletic: 10kg* / Health: 5kg)
8 bumper plate burpees (same)
30 double unders* (Health: 60 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 5 rounds, about 2:00 per round.
Optional Cash Out
Metcon (Calories)
Optional ‘Cash Out’: 4 min max cal row or airdyne
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