Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds
10 Box Jumps
10 Barbell Situps
100m Jog

Movement Prep

6 mins

Couch Stretch (No Measure)

Frog Stretch (No Measure)

Weightlifting

15 mins

Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)

*Use 90% of 1RM to calculate weights

Metcon

Metcon (Time)

4 Rounds
2 Floor Press (135/95)
10 Box Jumps (24/20)
50 DU

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