FRI FEBRUARY 16, 2018 - CROSSFIT

Warm-up
2 Rounds
10 Banded Lateral Steps
5 Squats with empty barbell
5 Inchworms with a push-up
10 Squat Jumps
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Clean Complex Warm Up
Feet and Grip
Power Position
Clean Deadlift
Clean Deadlift + Pull
Power Clean
Power Clean + Ride Down to Squat
Clean
Strength
Clean (3-3-3, 2-2-2, 1-1-1)
Squat Clean: Find a Heavy 1
1 set every 2:30
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
5 Bar Muscle-Ups
10 Power Cleans (135/95)
Cool Down/Mobility
3:00 Easy Row/Bike
10 Deep Samson Stretch
1:00 Couch Stretch Each Leg

 

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