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CrossFit 7/15/2018
Warm-up
400 M Run

:30/Side Samson Stretch
:30/Side Pigeon Stretch
:30/Side Couch Stretch

10/Side Glute Bridge
10 Cossack Squat
10 Spiderman Lunge
10 Inchworm
10 Air Squat
10 Scap Pull Up
10 Glide Kip

2 Round
5 Deadlift
5 Hang Power Clean
5 Back Squat
Strength
Back Squat (4 x 2-2-1 @ 86% on 4 min intervals)
For each set:
2 Back Squats, re-rack bar, rest 15-20 seconds
2 Back Squats, re-rack bar, rest 15-20 seconds
1 Back Squat, re-rack bar, rest for remainder of 4 min interval
Metcon
Metcon (AMRAP - Reps)
Ladder 12

10-20-30-40-Etc

Double Under
Air Squat
AbMat Sit Up
 
 
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