WARM-UP
AMRAP 5:00
25 Jump rope
10 Prone lift off
6 Split squat / côté
20” Forearm plank
20” Reverse plank
SKILL /STRENGTH
4 SETS FOR QUALITY
8 – 10 Half Kneeling single arm press / côté
10 – 15 Seated banded low row @bien controler le retour
20” 30 ” Hollow hold + 15 – 20 Hollow rocks
Rest as needed b/w sets
MET-CON
AMRAP 18:00
75 Double unders
20 Renegade row
100 m DB Farmer’s walk
16 Suitcase DB Reverse lunges
Rx : 2 x 22,5/15kg
Scale :
Double unders => 75 Mix single / DU
Double unders => 75 Singles
Renegade row
DB Farmer’s walk
Suitcase DB reverse lunges
Categories: Crossfit