THU OCTOBER 4, 2018 - CROSSFIT

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Everything you’ve ever wanted is on the other side of fear. — George Addair

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
Sit-ups
Reverse Lunges

Strength

Back Rack Lunge (3 x 6)

Back Rack Reverse Lunge
3 Sets of 6 (3 each leg)
-50% of back squat-
Every 3:00

Metcon

Metcon (Time)

100 Push Press (95/65)
*Every break 15 Abmat Sit-ups

Cool Down/Mobility

1:00 Childs Pose
1:00 Cobra Pose
10 T-Spine Rotates
1:00 Deep Spiderman Lunge (each side)

 

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