FRI MARCH 22, 2019 - CROSSFIT

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19.5 Primer

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Inchworm with a Push-Up
PVC Front Rack Stretch
PVC Front Squats

Strength

Front Squat (6 x 2)

6 Sets of 2 Repetitions
Set 1: 70%
Set 2: 72%
Set 3: 74%
Set 4: 76%
Set 5: 78%
Set 6: 80%
Every 2:30

Metcon

Metcon (AMRAP - Reps)

Primer for 19.5
On the Minute x 16 (4 Rounds)
Min 1 - 14 Box Jump Overs (24"/20")
Min 2 - 12/9 Calorie Row
Min 3 - 5-8 Strict Pull-Ups
Min 4 - 8 Toes to Bar

Cool Down/Mobility

Foam Roll and Stretch troublesome and tight areas

 

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