CrossFit – Mon, Apr 24
Warm Up – Monday
3 Sets
Set 1: 100 Single unders/ Set 2: 50 Double Unders/ Set 3: 25 Crossovers
10 bar Hanging Scap Retractions
15 Pause Air Squat
Set 1: 100 Single unders/ Set 2: 50 Double Unders/ Set 3: 25 Crossovers
10 bar Hanging Scap Retractions
15 Pause Air Squat
Front Squat (3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.)
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.)
Metcon Monday (Time)
Time Cap: 22mins
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats