Main – CrossFit
Warm-up
(No Measure)
200 jog
200 skip
200 backwards
+
5 Min Repeats @ 60%
5 Lunges (per leg)
5 Cobras
5 Squats w/ :03 Pause
:10 Samson Stretch per leg
Metcon
Metcon (No Measure)
4 Rounds:
:20 Left Plank
:20 Right Plank
:20 Plank
:20 Hollow Body
:20 Rest
Weightlifting
Back Squat (1 x 5 @ 40%)
Back Squat (1 x 5 @ 50%)
Back Squat (1 x 5 @ 60%)
Single Arm Bent Over Row w/ KB (3 x 6-8 per arm (1.5/1))
Metcon
Metcon (No Measure)
No Clock: De-Load Week
15-12-9
Air squats
Push ups
Pull Ups
Buy Out:
200m run
Mobility
Foam Roll or Lax Ball Smash T-Spine