FRIDAY- CROSSFIT


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP of:

20 Front Rack Lunges 75/55 (10/side)

30 Air Squats

400m Run
BK: 95/65

Accessory

B: Metcon (No Measure)

4 Sets of: (superset)

8 KB Bulgarian Split Squats (LT)

8 KB Bulgarian Split Squats (RT)

15 Supermans

*Rest 1-2 minutes between sets

Extra Credit

C: Pull Up Program

Max Pull Ups

8 x :10/:20

*Jumping, Banded, etc..

*Goal is to not stop

Straight Arm Lat Pulldown w/ bands

5 x 20

FRIDAY- CROSSFIT

Friday- CrossFit  January 27, 2017


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP of:

20 Front Rack Lunges 75/55 (10/side)

30 Air Squats

400m Run
BK: 95/65

Accessory

B: Metcon (No Measure)

4 Sets of: (superset)

8 KB Bulgarian Split Squats (LT)

8 KB Bulgarian Split Squats (RT)

15 Supermans

*Rest 1-2 minutes between sets

Extra Credit

C: Pull Up Program

Max Pull Ups

8 x :10/:20

*Jumping, Banded, etc..

*Goal is to not stop

Straight Arm Lat Pulldown w/ bands

5 x 20