Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

2:00 Cardio

:45 Seated quad stretch*

:45 Pigeon stretch

15 Russian KB swings

15 Goblet squats

5-8 Strict pull-ups

Seated quad stretch:

https://youtu.be/NBbBfycJJNQ?t=12

Back Rack Lunge (8,8,6,6,4,4,2,2,2)

Take 20 minutes to warm-up to a moderately heavy weight and perform 2 sets of 8,6,4 & 2 reps of back rack alternating reverse lunges. Each set is total reps, not reps per leg. Try to increase weight every two reps.

Rest ~1:30-2:00 between sets

Score your heaviest set.

Metcon (Time)

5 Rounds for time: 20 min cap

12 Front squats (115/75)

8 Bar over burpee

Rx+: 135/95