CrossFit – Mon, Jan 12
Warm Up
Front Squat (Every 1:30 min for (5 sets):
Sets 1-4 : 4 Front Squats @ 60+%
*Build based on quality.
Sets 1-4 : 4 Front Squats @ 60+%
*Build based on quality.
Followed by…
One set of:
12-15 Front Squats @ 50-60%)
Back Rack Lunge (Every 2 min for 6 minutes (3 sets):
10 reverse lunges @ 25% bodyweight )
METCON (Time)
For time:
50/40 Calorie Row
50 Thrusters (95/65lbs)
50 Bar Facing Burpees
*Partition all movements and reps however. Get creative here, see what works best for you.
Goal = <12 Minutes
Cap = 15 Minutes
Three sets of:
50 Foot Single Arm Front Rack Carry (each arm)
50 Foot Single Arm Suitcase Carry (each arm)
10 Goblet Hold Good Mornings