07.01.2015

CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

5 Paused Goblet Squats w/ Band

Weightlifting

1): Paused Back Squat (5×4; @ 67.5%; E2:00)

Pause at bottom of squat
Pause for :02-:03 on each rep.

2): Sumo Deadlift (5-5-5-5-5; E2:00 )

Metcon

3): Metcon (Time)

60 Cal Team Air Bike

*In a team of 4 rack up 60 cals as fast as possible
Switch between team members as much as needed in order to sprint your hardest and accumulate 60 cals as fast as possible.

Strength Accessory

200m Farmer’s Walk – AHAP

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