WED JULY 11, 2018 - CROSSFIT

Warm-up

3 Rounds:
20 Jumping Jacks
15 KB Swings
10 Goblet Squats
5 Inchworms with a push-up

Strength

Front Squat (4-1, 4-1, 4-1)

4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%

Rest 2:30 Between Sets

Metcon

Metcon (Time)

"Heartbreak Kid"
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

Accessory Work

Metcon (No Measure)

50-40-30-20-10:
AbMat Sit-Ups

Not for time; Full range of motion!

Cool Down/Mobility

1:00 Childs Pose
1:00 Sink Stretch
Foam Roll Quads and Calves: 10 Passes each leg

 

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