CrossFit FYR – CrossFit

misc

THIS WEEK IS GOING TO BE UNGODLY HOT

y’all please make sure to hydrate. Since this weeks heat will be worse than ever, please pay attention to overheating signs. pace yourself, don’t over do it

lifting

choose snatch balance, biceps triceps, OR the fitness strength

snatch balance + ohs (5 Rounds for weight)

5 sets. 1 snatch balance + 2 overhead squats. Building only if good form

bi some tri some (Checkmark)

super sets
10-8-6-8-10
biceps curls
triceps ext (rope, overhead ext, bands) choose one
hammer curls
rest 2 mins between sets

metcon

Metcon (AMRAP – Rounds and Reps)

14 min amrap

14 pistols (l/r=2)

14 burpees

14 shoulder to oh (135/95)

finish with a 400 m run and a 40/30 calorie bike (not timed)

Fit AF

Metcon (AMRAP – Rounds and Reps)

A-

-50 ft hip band squat

put hip band around knees and do walking side squats 25 feet each direction

-raised hip bridges (feet elevated)

b-

14 min amrap

14 burpees

14 dumbbell thrusters

14 Russian twists (l/r=1)

after the 14 mins bike 20 cals