Saturday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat
10 Pass Thrus after each round

Mobility

10 mins

Couch Stretch (No Measure)

Wrist Mobility (No Measure)

Prayer Stretch (No Measure)

Weightlifting

25 mins

Clean (Find 1RM)

Metcon

Flight Simulator (Time)

5 DU
5 Burpees
10 DU
5 Burpees
15 DU
5 Burpees
20 DU
5 Burpees
25 DU
5 Burpees
20 DU
5 Burpees
15 DU
5 Burpees
10 DU
5 Burpees
5 DU
5 Burpees

*All DU must be unbroken. If you break, then you start back at 0 of the current round you are on
If you do not have DU, scale to SU and use same rep scheme

Cooldown

Calf Smashing (No Measure)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s