FRI JANUARY 25, 2019 - CROSSFIT

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“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

Warm-up

2 Rounds
5 Barbell Good Mornings
5 Front Squats
--
Clean Complex Warm-Up:
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans

Strength

Front Squat (7-7-5-5-3-3 )

On the 2:00 x 6 Rounds:
7-7-5-5-3-3 Front Squats from the Ground
-Building throughout-

Metcon

Metcon (5 Rounds for reps)

"Bees Knees"
5 Rounds:
1:00 - Wallballs (20/14)
1:00 - Kettlebell Swings (53/35)
1:00 - Calorie Row
1:00 - RestScore all rounds separate

Cool Down/Mobility

Foam Roll Stuff and Things

 

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