WED FEBRUARY 13, 2019 - CROSSFIT

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“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Front Squat with PVC
Inchworm with a Push-Up
T-Spine Rotates

Strength

Metcon (Weight)

Stamina Squatting
On the 2:00 x 5 Rounds:
3 Front Squats
6 Back Squats
25-50' Handstand Walk(55%-60%-65% x3 of Front Squat Max)
The actual distance comes second to that stimulus. We can turn this into a shorter walk, or, turn this into practice until the 1:30 mark on the clock

Metcon

Metcon (AMRAP - Rounds and Reps)

"Girl Power"
AMRAP 18:
30/21 Calorie Row
3 Rounds of "CTB Cindy"
5 Squat Cleans (225/155)-CTB Cindy = 5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

-Heavy and challenging, but a weight that we are confident we can move steadily through with consistent singles.

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Glute Stretch (each leg)
1:00 Lat Stretch on the Rig
1:00 Standing Pike Stretch

 

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