Main – CrossFit
400m Run (No Measure)
run 400m at a comfortable pace!
Mobility 101 (No Measure)
Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.
Squat Therapy (No Measure)
3 sets of 5 reps, done in a controlled manner, of the following:
kettle bell goblet squats
pvc pipe overhead squats
Back Squat (10@55, 2×2@80, 2×2@85, 2×2@90)
Metcon 10/20/14 (AMRAP – Rounds)
20 Minute AMRAP: 6 Power Clean (155, 105)(RXplus: 185, 135), 12 Burpees, 14 T2B, Bear Crawl down & back length of turf (RXplus: 50′ handstand walk).
Tabata 10/20/14 (8 Rounds for reps)
Tabata Barbell Thrusters!
with an empty 45lb or 35lb barbell!