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CrossFit 8/13/2018
Warm-up
200 M Run

Couch Stretch
1:00/side
Pigeon Stretch
1:00/side

3 Round
20 Double Under
10 Air Squat

2 Round
20' Each Direction Banded X Walk
10 Banded Good Morning
10 Glute Bridge
Strength
1: Back Squat (9@57%, 7@62%, 7@67%, 5@72%, 3@77%)
2: Front Squat (1x10@55% of Back Squat 1 RM)
25 Min to Complete
Metcon
Metcon (Time)
5 RFT

3 Sets Bear Complex (95/65)[115/75]
10 Burpee Over Bar
One Set Bear Complex is:
Power Clean
Front Squat
Push Press
Back Squat
Back Rack Push Press

*Squat and press can be combined into thruster, squat clean is not allowed
 
 
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