TUE JULY 17, 2018 - CROSSFIT

Tank Top Tuesday!

Warm-up

3 Rounds
200 Meter Run
5 Good Mornings
5 Front Rack Stretch (each arm) with Barbell on Back
5 Back Squats with Elbows Forward
-Completed with empty barbell-

Strength

Front Squat (3-1, 3-1, 3-1)

3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
-New set every 3:00-

Metcon

Metcon (Time)

"Jack Squat"
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Cool Down/Mobility

1:00 Couch Stretch (each leg)
1:00 Pigeon (each leg)
1:00 Lat stretch on rig

 

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