MON OCTOBER 8, 2018 - CROSSFIT

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“The best way to predict the future is to create it.” - Peter Drucker

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
 Banded Lateral Steps (right & left)
 Air Squats
Cossack Squats

Strength

Back Squat (3 x 9)

3 Sets of 9:
Set #1 - 9 Reps @ 67%
Set #2 - 9 Reps @ 71%
Set #3 - 9 Reps @ 75%

Every 3:00
A 3% increase from last week.

Metcon

Metcon (Time)

"Lucky 7's(ish)"

5 Rounds
7 Bar Muscle-Ups
7 Clusters (155/105)

Cool Down/Mobility

1:00 Childs Pose
1:00 Lying Front Rack Stretch
1:00 Couch Stretch (each leg)
10 Cat/Cow’s

 

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