Back

You just need to take several seats and then try to restore the peace

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Deadlift (4×8)

Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week

Front Rack Lunge (4×8 each leg )

Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week

WOD

Metcon (12 Rounds for reps)

EMOM- 12

Odd Minutes = Row 10 calories fast for men and 7 calories for women

Even minutes = 10 Box Jumps for men and 7 box jumps for women
Intention = interval training to improve power and breathing rhythm