Tuesday February 5, 2019

H.O.T. Side CrossFit – CrossFit

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Metcon (No Measure)

EMOTM (12 minutes)

Even – 5 to 7 Heavy KB Tempo Goblet Squats (3 seconds on way down, 1 second hold at bottom, and then repeat)

Odd – 5 to 7 HSPU (scale to off the box or DB Strict Press); if 5 to 7 is too easy, do strict HSPU

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 (1 person working at a time)

AMRAP 20 minutes

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

*Remember standards on Wall Balls (Guys top of red line and Ladies the bottom of the red line) with full squats

**Standard on Sit-ups is that Shoulders clear hips

**Standard for Burpee Box Jump is chest hits the ground everytime on burpee and you don’t have to open hips fully on top of the box.