FRI OCTOBER 19, 2018 - CROSSFIT

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We may encounter many defeats but we must not be defeated. – Maya Angelou

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
PVC Front Rack Stretch
PVC Overhead Squat
Spiderman to Down Dog

Strength

Front Squat (4-4, 3-3, 2-2 *Week 3 of 5)

2 Sets of 4 @ 76%
2 Sets of 3 @ 81%
2 Sets of 2 @ 86%

Every 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Twist and Shout"
AMRAP 14:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
40 Double-UndersRx Barbell – 135/95

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low Back, Glutes, Quads, Hamstrings, and Calves

 

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