WED APRIL 10, 2019 - CROSSFIT

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“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar

Warm-up

2 Rounds
10 Band Pull-Aparts (chest level)
10 Band Pull-Aparts (overhead)
30 Seconds 5 Single Unders + 5 Double Unders
--
2 Rounds
5 Shoulder Press
5 Pausing Push Press (Pause 3 seconds in Dip)
5 Push Press

Strength

Push Press (4 x 6)

4 Sets of 6 Repetitions
Set #1 - 70%
Set #2 - 72%
Set #3 - 74%
Set #4 - 76%
Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Rear End"
AMRAP 18:
60 Double-Unders
45 Air Squats
200 Meter Run
10 Push Jerks (185/135)

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Glutes, Hips and Quads, Hamstrings, and Calves.

 

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