DE – LOWER


Announcements

Schedule change:

Beginning 6/19
No 5:00am class
7:30am class added
ROMWOD every Friday @630pm

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat

10 min EMOM of:

3 Back Squats @75%

+

3 Squat Jumps (no weight)

*Focus on speed here

*Be explosive

*Stick to percentage!

Accessory

B: Metcon (No Measure)

Banded RDL’s 4 x :40/:20

Banded KB Swings 4 x :40/:20

Metcon

C: Metcon (Time)

15-12-9-12-15

OH Squats 95/65

Burpee Box Jumps 24”/20”

DE – LOWER

DE – Lower  June 29, 2017


Announcements

Schedule change:

Beginning 6/19
No 5:00am class
7:30am class added
ROMWOD every Friday @630pm

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat

10 min EMOM of:

3 Back Squats @75%

+

3 Squat Jumps (no weight)

*Focus on speed here

*Be explosive

*Stick to percentage!

Accessory

B: Metcon (No Measure)

Banded RDL’s 4 x :40/:20

Banded KB Swings 4 x :40/:20

Metcon

C: Metcon (Time)

15-12-9-12-15

OH Squats 95/65

Burpee Box Jumps 24”/20”