Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds
15 sec Hollow Hold
10 Goblet Squats
10 Plank Walk Outs

Movement Prep

5 mins

Banded Hip Openers (No Measure)

Leg Swing Series (No Measure)

10 each leg

Weightlifting

15 mins

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

*Use 90% of 1RM to calculate weights

Metcon

14 min EMOM (Weight)

Even: 1 PC, 1 Clean, 1 FS ( use 65% 1RM Clean)
Odd: 8 Burpees

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