10/03/2017

CrossFit Freedom – CrossFit

Warm-up

Squat Prep-

Elevated Runners lunge

elevated hamstring floss

elevated half pigeon

Sumo Squat / thoracic rotation

Strength

Back Squat (8-6-6-6)

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

rest as needed between sets

Front Squat (5-5-5)

5 @ 70%

5 @ 70%

5 @ 75%

rest as needed between sets

Metcon

1: Metcon (Time)

10:00 clock

On the minute for 6 minutes- for total working time

6 Thrusters (115/65)

9 Box Jumps (24/20)
score total working time

rest 1 min, @ 7:00 mark begin Part 2- for total reps

2: Metcon (AMRAP – Reps)

AMRAP 3

400 m run

then,

AMRAP

6 Thrusters

9 Box Jumps
part 2 score total reps


Who’s excited to Squat today?!

POST REPLY