WED MAY 30, 2018 - CROSSFIT

Warm-up

3:00 Row, increase pace each minute

2 Rounds, 30 seconds each
Spiderman to downward dog
Inchworms
Air Squats

Strength

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

10 Reps at 76%
8 Reps at 81%
6 Reps at 85%
4 Reps at 89%
2 Reps at 94%
New Set Every 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Low back, hamstrings, calves, quads, lats.

 

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