THU AUGUST 22, 2019 - CROSSFIT

“Always do your best. What you plant now, you will harvest later.” -Og Mandino

Warm-up

2 Rounds
10 Band Pull-Aparts (chest level and overhead)
30 Second (Total) Single Leg/Single Arm Plank
10 Glute Bridges
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Barbell Warm-Up
2 Rounds
5 Good Mornings
5 Behind the Neck Press
5 Front Squats
5 Strict Press
200 Meter Run

Strength

Shoulder Press (3-3-3-3-3)

5 Sets of 3
Building to a heavy set of 3
Every 2:00

Metcon

Metcon (Time)

"Bifröst"
6 Rounds
10 Front Rack Step-Ups (95/65) (Knee Height Box or Plates)
4 50 Meter Shuttle Sprints
10 Push Press (95/65)

Cash Out: 100 Abmat Sit-Ups

 

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