MON MAY 20, 2019 - CROSSFIT

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik

Warm-up

400 Meter Run
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Spiderman to Down Dog
Air Squats

Strength

Back Squat (Tempo 6 x 1)

6 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, Explode out of the bottom.
60%-62%-64%-66%-68%-70%
Every 1:30

Metcon

A: Metcon (Time)

"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Time Cap: 30:00

Metcon

B: Metcon (Time)

Alternate Workout Option:
"Murph Prep"
3 Rounds
800m Run
20 Pull-Ups
40 Air Squats*Wear a weight vest if you have one
Time Cap: 30:00

 

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