Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats
Into…
3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target
Strength – Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
Workout – “AWW C’MON KAREN!” (Time)
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.
(Score is Time)
Optional Cool Down – Warm-up (No Measure)
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch
(No Measure)
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