CrossFit Infernal – CrossFit
A: Metcon (No Measure)
A. 3 Sets:
– RDL X 6 @ 4011 (4s down/no pause/1s up/1s hold)
Rest 30s
– Supine hamstring curls W/ wall ball X 20 (https://youtu.be/R_INXCfwVLY?list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa)
*slow and controlled
rest 30s
– 45-60s Nose to wall hold
Rest 30s
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP;
– 12 Russian KB Swings (70/53)
– 12 Alternating reverse lunges w/ goblet Hold (70/53)
*Every 2 Rounds complete 10 Burpees