THU JANUARY 17, 2019 - CROSSFIT

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β€œThe Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” -Winston Churchill

Warm-up

3 Rounds
20 Mountain Climbers
15 Glute Bridges
10 Single-Arm KB Push Press
10 Single -Leg Romanian Deadlifts (5 each leg)

Strength

Metcon (AMRAP - Reps)

Body Armor
15:00 to Complete 3 Sets Giant Sets of:
16 - Front Rack Reverse Lunges -8 each leg- (45% of 1RM Front Squat)
20 - Weighted AbMat Sit-Ups
*After each set, complete 5-8 Strict, Unbroken Pull-Ups.score number of pull-ups

Metcon

Metcon (Time)

"Bob RossFit
1 to 7
Push Press (115/80)
Lateral Burpees over the Bar

Rest 3:00

Metcon (Time)

7 to 1
Push Press (115/80)
Lateral Burpees over the bar

Cool Down/Mobility

1:00 Lying Front Rack Stretch
10 T-Spine Rotates
1:00 Pigeon Stretch (each leg)
1:00 Bottom of Squat Hold (stay active in the bottom, use elbows to push knees out)

 

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