Monday

CrossFit North Peoria – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

At Home Workout

HOME: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Renegade Rows

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Renegade Rows

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

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Strength

GYM: Front Squat (On the 3:00 x 5 Sets:)

Set 1: 10 Reps @ 55% of 1RM Front Squat

Set 2: 8 Reps @ 60% of 1RM Front Squat

Set 3: 6 Reps @ 65% of 1RM Front Squat

Set 4: 4 Reps @ 70% of 1RM Front Squat

Set 5: 2 Reps @ 75% of 1RM Front Squat

GYM: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike or 200 Meter Run

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike or 200 Meter Run

16 Toes to Bar