Main - CrossFit Setting a goal requires little effort, no commitment, and no skill. But finding the means for reaching the goal is a matter of diligent concentration, responsible perseverance, and keen discernment. -Eugene Peterson Warm-up (No Measure) 400m run 30 samson stretch 10 air squats - pause 3 seconds at bottom, drive knees out with elbows 10 push ups 30 butt kickers 30 high knees 30 jumping jacks 30 power skips Weightlifting P1: Back Squat (3x5) 75,80,85% of 5RM last set is to failure P2: Back Squat (3x3) 70,80,90% of TM last set is to failure All: Inverted Ring Rows (3x10) -can use a bar if needed -explosively pull up to the chest -come down controlled to the bottom position while maintaining retracted shoulders (DO NOT UNHINGE your shoulders) Metcon Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Exit pass 3 x 1 minute dead bugs
Posted on: Mon, 12 May 2014 09:07:24 +0000
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