Monday, September 24, 2018

23
Sep

Monday, September 24, 2018

CROSSFIT

Mobility 

Squat mobility

-Ankles
-Glute
-Hips

Strength

Temp Back Squat (20 min)

Build to a Max Set of 5 reps (11×1)

WOD

8 Min – Max Reps

0:00-1:00: Max DUs
1:00-3:00: Max Calories on Assault Bike or rower
3:00-5:00: Max Pistols/Goblet squats
5:00-7:00: Max Calories on Assault Bike or rower (alt. from 1-3 if possible)
7:00-8:00: Max DUs

Score = total number of reps

L1: DUs, Pistols
L2: DUs, Assisted (or scaled) pistols
L3: Double Under Attempts, Gob Squats (White/yellow)
L4: Singles, Gob squats (Yellow/Blue)

 

BOOTCAMP

 

 

 

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