01.30.2015

Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

15 Push ups

15 Ring Rows

Weightlifting

A): Front Squat (60/65/70/75/80% x 3+; E2M)

B): Weighted Dips (60/65/70/75/80% x 3+; E2M)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Deadlift @ 45%

Box Jumps 24/20″

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s