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CrossFit 8/18/2017
Warm-up
Every :30 For 5 Minutes
7 Wall Ball

Group Stretch

Barbell Warm Up
Weightlifting
Pause Front Squat + Front Squat (1@50%, 1@55%, 1@60%, 1@65%, 3x1@70%, )
90 Sec Intervals
*Pause for 3 seconds at bottom on pause front squat
Metcon
Metcon (Time)
3 RFT

500 M Row
12 Burpees
21 Box Jump (24/20)
Cool Down
800 M Cool Down Jog

Couch Stretch
Pigeon Pose
Frog Stretch
 
 
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