CrossFit – Mon, Dec 8
Save the date! Certus Xmas party Sat. 12/13Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.
Performance & Fitness
Back Squat (6 Reps every 2:30 x 3 Sets)
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx3:00
6 Shuttle Runs or 12 Calorie C2 Bike
12 Alternating Goblet Reverse Lunges (50/35, ADV: 70/50)
Rest 1:00
Coach’s Notes: Start from where you left off each AMRAP. For today’s shuttle run scoring each SR counts as 2 reps. Stand tall and get full hip extension on every lunge.
Coach’s Notes: Keep weight between 75-85% or around 8RPE each set.