MON JANUARY 21, 2019 - CROSSFIT

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“I think we're going to the moon because it's in the nature of the human being to face challenges. It's by the nature of his deep inner soul... we're required to do these things...” -Neil Armstrong

Warm-up

3:00 Row
--
2 Rounds, 30 seconds Each:
Inchworm with a push-up
Banded Lateral Steps
Overhead Squats

Strength

Back Squat (2-2-2-2-2)

Pausing Back Squat
5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Every 2:00
(50%, 53%, 56%, 59%, 62% of 1 Rep Max)

Metcon

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each)
1:00 Childs Pose
1:00 Seated Pike Stretch

 

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