FRI JUNE 29, 2018 - CROSSFIT

Warm-up

3:00 Row
-Increase pace each minute-

2 Rounds, 30 Seconds Each:
Air Squats
Sit-ups
Spiderman to Downward Dog

Strength

Front Squat (Find a Heavy 3)

15:00 to Find a Heavy Set of 3
8 at 30-50%
6 at 60%
4 at 70%
Then 3’s building to a max set

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row

Rest 5 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Cool Down/Mobility

1:00 Cobra Pose
1:00 Pigeon Stretch
1:00 Lat Stretch on the rig

 

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