THU JULY 26, 2018 - CROSSFIT

Warm-up

3:00 Row
-increase pace each minute-

2 Rounds, 30 Seconds Each:
PVC Pass Throughs
Sit-Ups
Overhead Squats

Strength

Overhead Squat (Heavy Single)

20:00 To Find a Heavy Single For The Day.
8 at 30-50%
6 at 60%
4 at 70%
2 at 75%
Then Singles.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Dilly Dilly"
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Lats, Thoracic Spine, Glutes, Calves, and Quads.

 

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