CrossFit – Thu, Jul 18
Metcon Warm Up
Back Squat (10 Mins (EMOM)
1 @ 60%
1@ 65%
1@ 70%
1@75%
1@80%
1@85%
1@88%
1@90%
1@93%
1@93+)
1 @ 60%
1@ 65%
1@ 70%
1@75%
1@80%
1@85%
1@88%
1@90%
1@93%
1@93+)
Metcon Warm up
1-2 Sets
:30 Ski
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
:30 Echo Bike
50 Single Unders
Double Bavarian Cream (Time)
Divide & Conquer!
3 Rounds
60 Overhead Squats (115/80)
120 Double Unders
60/48 Cal Echo
120 Double Unders
3 Rounds
60 Overhead Squats (95/65)
100 Double Unders
30/24 Calorie Echo
100 Double Unders
Time Cap 22 mins
Hip Halo Activation
Back Squat Prep
3 Sets
10 Deadbugs
10 Dynamic Squat Stretch
5 Worlds Greatest Stretcj (l/R)
5 Temp Perfect Back Squat (Empty)