MON JULY 09, 2018 - CROSSFIT

Warm-up

3:00 Row
-Increase pace each minute
--
2 Rounds, 30 Seconds each:
Spiderman Lunge to Downward Dog
Hip-Ups
Single Leg/Single Arm Plank (15 seconds each side)

Strength

Back Squat (10 x 3)

On the Minute x 10: 3 Back Squats
Recommended Percentages:
60-65-70-72-74%
76-78-80-82-84%

Building to a challenging triple - NOT a max; NO failures.

Metcon

Metcon (Time)

4 Rounds
400 Meter Run
50 Air Squats

Cool Down/Mobility

1:00 IT Band Stretch (each leg)
1:00 Glute Stretch (each leg)
1:00 Couch Stretch (each leg)

Gymnastics

Metcon (Time)

30 Ring Muscle-Ups

Baseline test 1 of 2 for those interested in competing in CrossFit as a sport.

 

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