0/25/2015

Main – CROSSFIT

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Front Squat-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Reps)

5 Rounds:

In 90 seconds perform..

8 Bar facing burpees

8 Box jump/step overs

Max rep deadlifts @ 55% 1-RM with any remaining time

*For example, if you finish the burpees and box jumps in 60 seconds you then perform as many deadlifts as you can in the 30 seconds that remain.

3 minutes between rounds
Record total deadlift reps for each round.

POPULAR POSTS

Some Bullshit.

After twelve years of owning a business, I have a confession to make. This sign hung to the right of my front door for years.

Get Pissed.

You need to get frustrated.  You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something

There are no Silver Bullets.

There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!