032320

CrossFit Beyond Parallel – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10 jumping jacks

10 air squats

10 push ups

10 crossover kicks

10 scorpions

Strength

A: Weighted Step-ups (5 sets of 15-20 stairs)

use your backpack or some kinds of heavy carrying objects for 15-20 steps. can be multiple trips

B: Weighted Step-ups (5 sets of 12 total, with DB)

can use a boc or a sturdy step up surface

C: FR reverse lunges (5 sets of 12)

if you have a bar this is an option

Metcon

A: Metcon (Time)

4 rounds for time

15 backpack thrusters

12 back pack snatches

9 burpees

6 step ups with back pack on each leg

rest 2:00 btw rounds

B: Metcon (Time)

4 rounds for time

15 thrusters with DB’s (or 8 SA on each if 1 DB)

12 alt DB snatch

9 burpees

6 step ups w/DB ea leg

rest 2:00 btw rnds

C: Metcon (Time)

4 rounds for time

15 thrusters 95/65

12 alt DB snatch

9 burpees

6 weight step ups on each leg

rest 2:00 btw rnds