MON JUNE 11, 2018 - CROSSFIT

Warm-up

3:00 Row -increase pace every minute-
--
2 Rounds, 30 seconds each:
Banded Lateral Steps
Banded Good Mornings
Air Squats

Strength

Back Squat (8 x 4)

8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%
Every 2:30

Metcon

Metcon (Time)

5 Rounds of "Cindy"
30 Overhead Squats (135/95)
1,000 Meter Row

Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Lying Front Rack Stretch
1:00 Pigeon Stretch

 

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