MON MAY 07, 2018 - CROSSFIT

Warm-up

3:00 Row
-Increase Pace Every Minute
--
2 Rounds, 30 Seconds Each:
Air Squats
Reverse Lunges
Spiderman to Downward Dog

Strength

Back Squat (10-8-6-4-2)

10 Reps at 70%
8 Reps at 75%
6 Reps at 79%
4 Reps at 83%
2 Reps at 88%
-Rest 2:30 seconds between sets-

Metcon

Metcon (Time)

20-16-12-8-4
Deadlift (115/80)
Push Press (115/80)
Squat Clean (115/80)

Cool Down/Mobility

Foam Roll: 10 Passes Each:
Quads, Calves, Hamstrings, Glutes, Low Back, and Lats.

 

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