FRI DECEMBER 28, 2018 - CROSSFIT

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β€œThere are risks and costs of a program of action. But they are far less, than the long-range risks and costs of inaction.” - John F. Kennedy

Warm-up

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

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 85% of our estimated 1RM Front Squat.
Final week, and final iteration of our stamina squats.

Metcon

Metcon (Time)

"Babs"
3 Rounds:
10 Bar Muscle-Ups
20 Kipping HSPU
30 Abmat Sit-Ups
40 Wallballs (20/14)Time Cap: 22:00

Cool Down/Mobility

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

 

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