THU JANUARY 3, 2019 - CROSSFIT

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“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Front Rack Stretch
PVC Front Squats
Spiderman to Down Dog

Strength

Box Front Squat (6 x 2)

6 Sets of 2
Start around 60% and build by feel
Stack plates to be 3-5” below parallel instead of the traditional “at parallel” box squat.
Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Crash Course"
AMRAP 15:
30/21 Calorie Row
21 Abmat Sit-Ups
15 CTB Pull-Ups
9 Hang Power Cleans (185/125)

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)
1:00 Sink Stretch
10 Cossack Squats

 

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