6.10.2019
CrossFit Clout – CrossFit
Metcon (AMRAP – Reps)
WOD
3 rounds of:
1 min max front rack lunges (95/65)
1 min rest
1 min wall balls
1 min rest
1 min max cal assault bike
1 min rest
Front Squat (3×5)
recover week
5@ 40%
5@ 50%
5 @ 60%
second eccentric count on each rep
super set with
8 lateral barbell squats (left and right =1)
Handstand Walk (8 minutes practice)
practice handstand holds on wall, kicking up to HS, partner up to practice free handstands
