Saturday

2
Aug

Saturday

CrossFit Huachuca – NC COMPETE

A. CONDITIONING

Metcon (Time)

7 ROUNDS FOR QUALITY

5 Ring Muscle-Ups

15 Empty Barbell OHS

30 Cal Bike
Move through at 50-60% pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Jumping Jacks (full range of motion w/arms)

10 Mt. Climbers

10 Sit Ups

10 Air Squats

into…

Play a Game!

Recovery Workout

Metcon (No Measure)

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

1:00 Russian KB Swing (70/53)|(53/35)

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or…

Any Other Static Hold

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 21 MINUTES

MIN 1 – 3 Deadlift @ Heavy

MIN 2 – 1-2 Legless Rope Climb

MIN 3 – :45 DBall Hold or KB Front Rack Hold (AHAP)
Record heaviest 3-Rep DL.