MON APRIL 16, 2018 - CROSSFIT

Warm-up

3:00 Row, increase pace each minute
--
2 Rounds, 30 seconds Each:
Air Squats
Spiderman lunge with downward dog
Sit-ups

Strength

Back Squat (Heavy Single)

-20 Minutes to Find a Heavy Single-
Suggested Rep Scheme:
8 at 30-50%
5 at 60%
3 at 70%
Then singles, building to 100(+)%

Metcon

Metcon (No Measure)

Midline Conditioning

EMOM x 10
Odd – 15/12 Calorie Row
Even – 20 Abmat Sit-Ups

Cool Down/Mobility

Foam Roll: 10 passes on: Quads, Lumbar, Hamstrings
Couch Stretch: 1:00 each leg

 

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