FRI DECEMBER 21, 2018 - CROSSFIT

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“Success at anything will always come down to this: Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
PVC Front Squats
Reverse Lunges

Strength

Metcon (Weight)

Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back SquatsLifts are performed with the same load: 82% of our estimated 1RM Front Squat.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Sore Eyes"
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24"/20")
20 Push Presses (75/55)
20/14 Calorie Row

Cool Down/Mobility

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

 

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