 |
| love this!!! |
friday:
rest day!
CrossFitters
Warm Up: 2 minutes of double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM front squat.
Strength: Front Squat - 10 sets x 3 reps @ 76% 1 RM.
Work Capacity: Complete 2 rounds of the following...
Sprint 800m
Rest 2 minutes
Sprint 400m
Rest 2 minutes
Sprint 100 meters
Rest 2 minutes
Core: 3 rounds - 20x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)
|