THU MAY 17, 2018 - CROSSFIT

Warm-up

400 Meter Run
--
2 Rounds, 30 Seconds each:
Inchworms
Air Squats
Spiderman to Downward Dog
Reverse Lunges

Metcon

Metcon (Time)

4 Rounds
400 Meter Row
200 Meter Run with Medball (20/14)
Rest 2:00

Score is slowest round

Accessory Work

Midline 1 

3 Giant Sets
10 Barbell Good Mornings (athlete choice on weight)
Max Strict Ring Dips -OR- Max Close-Grip Push-Ups
Rest 2:00

Score # of Ring Dips or Push-ups (not weight)

Cool Down/Mobility

1:00 Straddle Stretch (Right, Middle, and Left)
1:00 Pigeon Stretch (each leg)
1:00 Frog Stretch

 

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