Menu

CrossFit — October 4, 2019

0 Comments

10.4.19

Warm-up
15 Band Pull Aparts
10 Band Pass Throughs
10 Air Squats
:30 Single Under Practice
10 Scap Pull Ups
10 Back Squats
15 Jumping Hip Double Taps
10 Ring Rows
10 Front Squats
:30 Double Under Practice
10 Beat Swings
10 Overhead Squats
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
50 Double Unders
15 Chest to Bar Pull Ups
Squats**
Rounds 1,4,7… Perform 45 Back Squats
Rounds 2,5,8… Perform 30 Front Squats
Rounds 3,6,9…. Perform 15 Overhead Squats

*Peformance 95/65#
*Fitness 75/55#
*Health 45/35#, Chin Over Bar Pull Ups or Ring Rows

Warm-up
Foam Roll Quads, Glutes, Lats and Calves
Lacrosse Ball Smash Delts and Plantar Fascia