MON MAY 21, 2018 - CROSSFIT

Warm-up

3:00 Row
-Increase pace every minute-
--
2 Rounds, 30 Seconds Each:
Plank on Elbows
Spiderman to Downward Dog
Air Squats

Strength

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

10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 3:00 between sets.

Metcon

Metcon (Time)

21-15-9
Thrusters, 115# / 80#
Chest to Bar Pull-Ups

-OR-

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

Accessory Work

Take some time to work toward your goal!
Ask a coach for suggestions or help.

Cool Down/Mobility

400 Meter Jog
1:00 Lying Front Rack Stretch
1:00 Childs Pose
1:00 Couch Stretch (each leg)

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