8/3/17

Warm-up

200 meter jog
then
5 lunges each leg
5 ab mat situps

Front Squat (70%x6x5 ; 2 min rests )

Metcon (No Measure)

Coach led tempo front squats
5x5 @ 5551 - 95/65 lbs ; 90 seconds rest

Metcon (Time)

3 rounds

20 toes to bar
20 hand stand push ups
200 meter run

ITASA

Mobility –

2 min banded bow and arrow stretch

2 min barbell front rack stretch

2 min hand backward forearm stretch

Published on by crossfit reflexion.