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