Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Partner Rowling (No Measure)

for Wallballs

Movement Prep

5 mins

Couch Stretch (No Measure)

Weightlifting

30 mins

Back Squat (5×5)

*3-4 Warm-up Sets
*75-85% of 1 RM

Metcon

3 rounds (7.18.14) (Time)

10 GOH (95/65)
40 ft Bear Crawl
40 ft Duck Walk
10 Squat Jumps

Afterbash

Pull-up Improvement Work (No Measure)

Strict Pull-ups 3×5

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