7-24-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

Dynamic Running Drills

Mobility

-60s Pigeon Pose each side

–15 Terminal Knee Extensions each leg.

Weightlifting Strength

Front Squat (3-2-1-3-2-1)

–2nd Wave should be heavier than the first

–Start at roughly 50% of 1RM.

-Rest 2-3:00

-Record final set of 1/rest of sets in the notes

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

5 Squat Clean Thrusters 135/95

10 Burpee Pull-ups
Rx+:5 Burpee Muscle-ups instead of Burpee Pull-ups

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