03/25/2015

Posted: 25th March 2015 by jruffing27 in Uncategorized
Comments Off on 03/25/2015

Main – CrossFit

View Public Whiteboard

Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats

Weightlifting

Back Squat (6,4,2,2,1,1,1)

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

Set 6 and 7 at 95%+

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets):

15 Thrusters 45/35

20 Box Step-Overs

Buy-Out

(No Measure)

Work on MWOD posters for remainder of class.

Comments are closed.