TUE JULY 24, 2018 - CROSSFIT

Tank Top Tuesday!

Warm-up

400 Meter Run
--
3 Rounds
5 Good Mornings
5 Front Rack Stretch From Back Rack (each arm)
5 Back Squats with Elbows Forward
10 Reverse Lunges
-Completed with Empty Barbell-

Strength

Front Squat (Heavy Single)

20:00 Minutes to Build to a Heavy Single for the Day
8 at 30-50%
6 at 60%
4 at 70%
2 at 75%
Then Singles.

Metcon

Metcon (AMRAP - Reps)

5 Rounds:
1 Minute – Front Rack Reverse Lunge (95/65)
1 Minute – Double Unders
1 Minute – Calorie Row
1 Minute – Rest

Score is total reps across all 5 rounds.

Cool Down/Mobility

1:00 Seated Straddle Stretch (middle)
1:00 Glute Stretch (each side)
1:00 Lying Front Rack Stretch

 

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