Sunday

CrossFit Southpaw – CrossFit

Weekly Mindset:

“Be patient with yourself. Nothing in nature blooms all year.”

How can you relate this to your CrossFit journey or experience in life? Have you been wanting a big PR or a new job? Are you trying to improve your golf game or upgrade your house? Not every day is about lifting maximally, distributing resumes, or achieving the end goal. Sometimes we need to put our attention on the details: on the elements that may be holding us back from finding true success.

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Categories: WOD

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