MON OCTOBER 22, 2018 - CROSSFIT

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Failure will never overtake me if my determination to succeed is strong enough. – Og Mandino

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
Overhead Squat with Band
Banded Lateral Steps

Strength

Back Squat (9-9-9 *Week 4/5)

3 Sets of 9:
Set #1 - 9 Reps @ 73%
Set #2 - 9 Reps @ 77%
Set #3 - 9 Reps @ 81%

Every 3:00
3% increase from last week.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 6:
5 Toes to Bar
5 Strict Handstand Push-ups

Directly into…

AMRAP 4:
5 Toes to Bar
5 Kipping Handstand Push-upsScore is total rounds and reps for both AMRAPS

Cool Down/Mobility

1:00 Sink Stretch
10 Cat/Cow
30 Second Prone PVC stretch with partner
30 Second Behind the back PVC stretch with partner

 

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