WED APRIL 04, 2018 - CROSSFIT

Warm-up

3 Rounds:
30 second Hollow Hold
10 Russian KB Swings
10 KB Sumo Deadlift High Pulls
10 Goblet Squats

Strength

Front Squat (3-3-3-1-1-1)

3x3 at 80%
3x1 at 85%
New Set Every 2:00

Metcon

Metcon (No Measure)

EMOM x 16 (4 Rounds)
Min 1: 15/12 Calorie Row
Min 2: 12 SDHP (95/65)
Min 3: 10 Chest-to-Bar Pull-ups
Min 4: 15 Box Jumps (24/20)

Cool Down/Mobility

5:00 Foam Roll: 10 passes each for thoracic spine, lats, low back, glutes, hamstrings, and quads.

 

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