Tsunami Girls 5-14-18

May 13, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo

Metcon (Weight)

5 sets:

Stationary lunges in farmer carry position x 14 reps (25/20/15)

Rest 1 minute

You may do these unweighted if needed, but we are looking for full range of motion (knee all the way to the mat)

You’ll be asked to progress each week.

Metcon (AMRAP – Reps)

EMOM 12:

1) 30 seconds of SB backsquats (mod 15/10 dumbbell squat each hand if needed)

30 rest

2) 30 second burpee

30 rest

3) 30 second assault bike

30 second rest

Score is total reps.

Metcon (No Measure)

Tabata (8 rounds):

Flutter kicks

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