TUE MARCH 5, 2019 - CROSSFIT

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“I arise full of eagerness and energy, knowing well what achievement lies ahead of me.” -Zane Grey

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Banded Lateral Steps
Banded Good Mornings
Air Squats

Strength

Back Squat (10-8-6-4-2)

10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Every 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Squeaky Wheel"
AMRAP 15:
60 Double-Unders
20 Air Squats
10 Push Jerks (165/110)

Cool Down/Mobility

1:00 Lat Stretch on the Rig
1:00 Quad Stretch (each leg)
1:00 Pec Stretch on Rig (each arm)
10 Cat/Cow
10 T-Spine Rotates

 

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