Carlisle CrossFit – CrossFit
Performance Care Lower Body
Warm-up (No Measure)
500 M row THEN
10 min AMRAP
100 m straight leg row
10 Light goblet squats
10 boot strappers
10 Cossack Squats
10 Banded squats
10 Banded walks
Weightlifting
Back Squat (8-8-8-8)
Same weight
Metcon
Metcon (3 Rounds for reps)
LVL 3 (RX)
4 min AMRAP
200 m Row
10 Kettlebell Swings (53/35)
10 Goblet Squats
10 Russian Twists
2 min rest
4 min AMRAP
200 m Row
10 Kettlebell Swings (53/35)
10 Goblet Squats
10 Russian Twists
2 min rest
4 min AMRAP
200 m Row
10 Kettlebell Swings (53/35)
10 Goblet Squats
10 Russian Twists
LVL 2
4 min AMRAP
200 m Row
10 Kettlebell Swings (44/26)
10 Goblet Squats
10 Russian Twists
2 min rest
4 min AMRAP
200 m Row
10 Kettlebell Swings (44/26)
10 Goblet Squats
10 Russian Twists
2 min rest
4 min AMRAP
200 m Row
10 Kettlebell Swings (44/26)
10 Goblet Squats
10 Russian Twists
LVL 1
4 min AMRAP
100 m Row
10 Kettlebell Swings (35/20)
10 Goblet Squats
10 Russian Twists
2 min rest
4 min AMRAP
100 m Row
10 Kettlebell Swings (35/20)
10 Goblet Squats
10 Russian Twists
2 min rest
4 min AMRAP
100 m Row
10 Kettlebell Swings (35/20)
10 Goblet Squats
10 Russian Twists