Back

Winter came

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat

SWOD:

A) Back Squat

EMOM 10 minutes x3 @ 30% of 1RM back squat

Goblet Curtsy Squat

B1) Goblet curtsy lunge

4 x6/leg; Rest 90 seconds between legs

Close Grip Bench


B2) Close Grip Bench press

4 x6; Rest 90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD:

30 minute AMRAP:

5 wall walks

30 min AMRAP:

500 meter row

10 DB death march (M=35/F=20#)

march (M=35/F=20#)