MON APRIL 02, 2018 - CROSSFIT

Warm-up

Tabata:
Jumping Jacks
Air Squats
Reverse Lunges
Sit-ups
-One movement every 20 seconds, start over after the sit-ups-

2 Rounds
10 Banded Lateral Steps
10 Good Mornings with band

Strength

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

8 at 74%
6 at 79%
4 at 84%
8 at 74%
6 at 79%
4 at 84%

New set every 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 9
30/24 Calorie Row
30 Hand Release Push-ups
30 DB Snatches (50/35)

Cool Down/Mobility

1:00 Standing, wide stance hamstring stretch (each leg)
1:00 IT Band stretch (each leg)
1:00 Couch Stretch (each leg)

 

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