FRI MAY 25, 2018 - CROSSFIT

Warm-up

3 Rounds:
10 KB Swings
10 Goblet Squats
10 Sit-ups
10 Single-leg Hip Thrusts

Strength

Front Squat (10x1)

Tempo Front Squat
EMOM x10 - 1 Tempo Front Squat
6 Seconds Down
1 Second Pause In Bottom

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

Sub: 2 Rounds of Strict "Cindy"

"Strict Cindy": 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
14/10 Cal Assault Bike if not Rowing

Cool Down/Mobility

2:00 Happy Baby on Wall
Banded Shoulder Stretch:
Banded Shoulder Stretch 1:00 Each Arm
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.

 

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