MON MARCH 18, 2019 - CROSSFIT

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“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Warm-up

3:00 Row (increase pace each round)
--
2 Rounds, 30 Seconds Each
Spiderman to Down Dog
Cossack Squats
Air Squats

Strength

Back Squat (5-4-3-1-1-1)

5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

Rest 2:30
Building upon our squats from a week ago. Adding 2% to each set.

Metcon

Metcon (Time)

"Full Send"
3 Rounds:
50 Double-Unders
15 Toes to Bar
50 Double-Unders
15 Thrusters (135/95)Time Cap: 16:00

Cool Down/Mobility

1:00 Banded Shoulder Stretch (each direction)
1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)

 

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