Friday

Main – CrossFit

View Public Whiteboard

Warm-up

8 mins

400m run (No Measure)

5 min Jump Rope Practice (No Measure)

Movement Prep

6 mins

Banded Hip Flexor Stretch (No Measure)

Frog Stretch (No Measure)

Weightlifting

15 mins

Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

*Use 90% of 1RM to calculate weights

Metcon

Metcon (Weight)

5 rounds
2 Cleans @ 75% 1RM
10 Burpee Box Overs (24/20)

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