MON APRIL 09, 2018 - CROSSFIT

Warm-up

3:00 Partner Row: Alternate 30 seconds On/30 seconds Off
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3 Rounds
10 Spiderman Lunges with push back to downward dog
10 Air Squats
10 Banded Lateral Steps
Waiter carry with KB (right arm down/left arm back)

Strength

Back Squat (5 x 6)

5 x 6 at 75%
New set every 2:30

Metcon

Metcon (Time)

4 Rounds:
21 Wallballs (20/14)
18 Pull-ups
15 Box Jumps (24/20″)
12 DB Snatch (50/35)

Cool Down/Mobility

Foam Roll: 10 passes each: Quads, calves, hamstrings, glutes, and low back.
1:00 Happy Baby
1:00 Couch Stretch (each leg)

 

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