MON MARCH 26, 2018 - CROSSFIT

All Open scores from 18.5 need to be submitted online by 5:00pm tonight!

Warm-up

3 rounds:
1:00 Row/1:00 Rest
--
3 Rounds:
10 Banded Lateral Steps
10 Air Squats
15 Second Single Leg/Single Arm Plank each side

Strength

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

8 reps at 72%
6 reps at 77%
4 reps at 82%
8 reps at 72%
6 reps at 77%
4 reps at 82%

New Set Every 3:00

Metcon

Metcon (Time)

Every 3:00 for 4 Rounds
300/250 Meter Row
15 Wallballs (20/14)

Score is slowest round

Cool Down/Mobility

3:00 Foam Roll: 10 Passes each of Low Back, Hamstrings, Quads, Lats.
1:00 Couch stretch each leg

 

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