MON APRIL 23, 2018 - CROSSFIT

Warm-up

3:00 Row, increase pace each minute
--
2 Rounds, 30 seconds Each:
Air Squats
Reverse Lunge
Inchworm with a push-up

Strength

Back Squat (5x5)

5x5 at 80%
Every 2:00

Metcon

Metcon (Time)

3 Rounds Bergeron Beep Test
800 m Run
3 Rounds Bergeron Beep Test
800 m Run
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Cool Down/Mobility

Couch Stretch, 1:00 on each side.
Front Rack Stretch, 2:00 total.
Lie on chest, elbows out in front (arms bent at 90 degrees).
Two goals – elbows as far away from the torso as possible closing the gap between the armpit and the floor, and keeping elbows tight together.

 

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