Friday – 2019 CrossFit

Friday

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Back Squat (E2Mom 8)

Deload week

5-6 @65%

4-5 @70%

3-4@75%

2-3@80%

*If weights feel light, work on slowing down the decent or pausing at the bottom instead of adding more weight*

Metcon

Metcon (AMRAP – Reps)

5 rounds for reps of:

2 minutes of burpee box jumps

Rest 1 minute

Men: 30-in. box

Women: 24-in. box

Scaling

Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Intermediate Option

5 rounds for reps of:

2 minutes of burpee box jumps

Rest 1 minute

Men: 30-in. box

Women: 24-in. box

Beginner Option

4 rounds for reps of:

2 minutes of burpee box step-ups

Rest 1 minute

Men: 15-in. box

Women: 12-in. box

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