CrossFit 5000 – CrossFit
Please read our strict new guidlines on our CrossFit 5000 Athlete Facebook Group before attending to your session.
If you choose to still do this workout from home then that is ok too and we will give you the options.
Choose to do section A or B if you are short on time, otherwise you can do both.
Warm-up (No Measure)
Complete 30-20-10 Mountain Climbers with 6 Squat Thrusts between each set.
Don’t forget to stretch some of those Mtn Climbers out and make the Squat thrusts ‘snappy’.
Complete 2 Rounds:
10 Kossack Lunges (5 each side)
10 Clams (10 each side)
* Demonstration and Cues are found in the video link above.
A: Metcon (AMRAP – Reps)
Complete 10 Wall Walks
Rest as needed between each rep.
B: Bulgarian Split Squat
Complete 4 sets of 8 Bulgarian Split Squats each side.
*If you are doing this at home work off a dining chair and increase reps to 12-15.
Rest as needed between sets.
C: Metcon (6 Rounds for time)
Every 3 minutes for 18minutes (6 rounds) complete the following;
10 Weighted Squats
*If you are completing this at home feel free to use a weighted back pack or increase the Squats to 15 reps at body weight.
Record the time for each round.