Announcement
Happy Birthday Jonathan Parks!!!
Strength – Back Squat (1×6)
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Workout
Metcon (Time)
DANCER
5 Rounds
12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
SCALED OPTION
5 Rounds
12 Sit Ups
14 Alternating Hang Dumbbell Clean (Light)
16 Alternating Step-ups (20/16)
Mobility – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits
The post Tuesday 20211214 appeared first on CrossFit RX.