Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

100 DUs/DU Practice (No Measure)

4 mins

(No Measure)

3 rounds
10 Duck Walks
10 Spiderman Walks
5 Inchworms

Movement Prep

5 mins

Banded Squat Pull Downs (No Measure)

3×5

Weightlifting

30 mins

Front Squat (5×3)

65% of 1RM

Hang Clean (5×3)

60% of Clean 1RM

Metcon

3 rounds (Time)

*All with same Slamball
5 Goblet Squats (20/15)
10 OH Walking Lunges
15 Slamballs
100m Run

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