Friday

CrossFit 611 – CrossFit

Warm-up

200m Jog

Lap Walking Quads

Lap Frankenstein w/ Toe Touch

10 Lateral Steps + 10 Squats w/ Hip Circle /Side

10 Banded Good Mornings

10 Alt Plank Shoulder Taps/Side + 10 Scap Push Ups

Dynamic Warm-Up

9:00 Alt EMOM

Min 1: 9/6 Cals (AB) + AMRAP Banded Push Ups

Min 2: :20 Banded Squats + :20 Hold at Bottom of Squat

Min 3: :20 Banded Anti-Rotation Banded Squats (Slow and Controlled)/Side

Strength

Every 3:00 for 15:00 (4 Sets)

3-Rep OHS

(Note: Goal is to est heavy 3-rep for the day)

(Note: Alternate Option will be 4 Sets 5-6 “4-3-1 DB Sumo Squats”)

Overhead Squat (3-Rep Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 4:00 for 16:00 (4 Sets)

3:00 AMRAP

40 S20 (95/65)

30 Front Squats

20 CTB

10 T2B (Note: Scale to Tuck Ups)

:60 Rest

(Note: Start each round where you left off)

Mobility

Lat Smash

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