TUE JANUARY 30, 2018 - CROSSFIT

Warm-up
3 Rounds
10 Banded Air Squats
10 Banded Lateral Steps
10 Russian KB Swings
Strength
Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
New set every 3:00
Metcon
Metcon (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Handstand Push-ups
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders
Cool Down/Mobility
2:00 Easy Bike/Row
1:00 Active Spiderman Lunge (L&R)
1:00 Child Pose
10 Cat/Cow

 

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