Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Narrow Stance Squats

10 Wide Stance Squats

5/5 SA Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)

MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout

Metcon (Time)

FOR TIME

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)