friday!! rest day
|mill south pond in brewster, ma. |
CrossFitters (Last week of this 20 week program!)
Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM front squat.
Strength: Front squat - 10 sets x 1 reps @ 98% 1 RM
Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Squat clean + thruster (135#/95#)
GHD sit ups
Rest 5 minutes, then...
Sprit 800m for time.
Core: 1x max plank hold