MON MAY 6, 2019 - CROSSFIT

β€œPress forward. Do not stop, do not linger in your journey, but strive for the mark set before you.” -George Whitefield

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
Mountain Climbers
Banded Lateral Steps

Strength

Back Squat (4-2, 4-2, 4-2)

Set #1 - 4 Reps @ 72%
Set #2 - 2 Reps @ 78%
Set #3 - 4 Reps @ 72%
Set #4 - 2 Reps @ 82%
Set #5 - 4 Reps @ 72%
Set #6 - 2 Reps @ 86%
Every 2:30

Rest 3:00

Back Rack Lunge (2 x 14)

2 Sets of 14 (7/7)@ 40%
Every 2:30
Percentage based off current/estimated 1RM Back Squat.

Metcon

Metcon (2 Rounds for reps)

"Head to Toe"
6 Rounds, 1:30 Each:
15/12 Calorie Row
Time Remaining:
Odd Rounds: Strict HSPU
Even Rounds: Toes to Bar
Rest 30 secondsScore Round 1 for HSPU's
Round 2 for Toe to Bar

 

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