Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Warm-up (No Measure)

4 Minutes Jump Rope
6 Minutes TGU

Mobility

8 mins

Thoracic Bridge (No Measure)

2×5

Crawling (No Measure)

4×20 ft forward and back

Weightlifting

30 mins

Front Squat (6×3)

*80-90% of 1 RM. After Last Set back off your last Fran weight and perform 2×10 Thrusters with a short rest period.

Metcon

6 rounds (4.17.14) (Time)

8 KB C & J (1.5/1)
8 Slam Balls (20/15)
8 Box Jumps (24/20)

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