Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

500m row

3 rounds

10 KBS

10 Goblet Squats

Movement Prep

8 mins

(No Measure)

Pigeon Stretch

Front Rack Mobility

Weightlifting

25 mins

5 min to work up to 50% 1RM PC

5 PC+5 FS Every 2 min for 10 rounds

Power Clean (10×5 PC + 5 FS @ 50% 1RM PC)

Metcon

9 min AMRAP (1.9.15) (AMRAP – Rounds and Reps)

200m Run

10 Wallballs (Rx+ 30/16)(20/14)

10 Box Jumps (Rx+ 30/24)(24/20)

*Step down from Box Jumps

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