THU OCTOBER 18, 2018 - CROSSFIT

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Challenges are what make life interesting and overcoming them is what makes life meaningful. โ€“ Joshua Marine

Warm-up

3 Rounds:
10 KB Swings
10 Spiderman to Down Dog
10 T-Spine Rotates
High Knees down and Butt Kickers back
(Garage door to end of handstand wall)

Strength

Back Rack Lunge (3 x 6 )

Back Rack Reverse Lunge
3 Sets of 6 (3 Each Leg)
60% of Back Squat
Every 3:00

Metcon

Metcon (AMRAP - Reps)

EMOM 20:
Min 1: 15/12 Calorie Row
Min 2: 15 Abmat Sit-Ups
Min 3: 10 Alternating DB Hang Clean and Jerks (50/35)
Min 4: 10 Pull-upsRx: 250/235 Reps

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each side)
1:00 Lat Stretch on the Rig
1:00 Side Lunge (right and left)
1:00 Hamstring Stretch on Rig (lying down, one leg up on rig at a time)

 

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