MON JUNE 04, 2018 - CROSSFIT

Warm-up

3:00 Row -increasing pace each minute-
--
2 Rounds, 30 Seconds each:
Air Squats
Spiderman to Downward Dog
Sit-ups

Strength

Back Squat (Heavy Single)

20:00 to Find a Heavy 1
8 at 30-50%
6 at 60%
4 at 70%
2 at 75%
Then singles, building to a heavy 1.

Metcon

Metcon (Time)

4 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Burpees

Score is your slowest round

Cool Down/Mobility

2:00 Happy Baby
1:00 Couch Stretch (each leg)

 

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