WED APRIL 11, 2018 - CROSSFIT

Warm-up

3 Rounds:
1:00 Row/1:00 Rest
Stretch Front Rack with PVC during rest
--
3 Rounds
10 Banded Lateral Steps
10 Banded Good Mornings
10 Air Squats

Strength

Front Squat (5x4)

5 x 4 at 75%
New Set Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Cool Down/Mobility

10 Leg Swings (front and back, side to side each leg)
1:00 IT Band Stretch (each leg)
1:00 Spiderman Lunge (each leg)

 

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