Friday 190510

CrossFit Logic – CrossFit

Heavy Squat 2 (No Measure)

200m Row/Run

2 rounds of

5 Goblet Squat – 3 sec hold at bottom

Lunge & twist L&R

10 sec super man/hollow hold

A: Back Squat (15min Cap)

Strength Progression

3 x 5 (add 2.5kg to prev)
Rx+: 5 x 5

Focus point: engaged pelvis, suck the belly button in!

B: Metcon (AMRAP – Reps)


8 Rounds 20secs work: 10 secs rest of:


Push Ups



Ball Slams 12/9kg

* Record total reps

Rx+: Weighted Lunge 12/9kg

Scale: Ball Slams> Plate Snatch 5kg