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Friday 4/14/2017

17.4 robert and brian

 

 

 

 

 

 

 

 

Brian and Robert

 

Crossfit:

Warmup:

500 m row or run

Mobility:

CS/dynamic stretch, lower back, quads, calves.

B warmup:

3 rounds of:

10 goblet squats

10 pushups

10 flutter kick 4=1

5 strict pullups

Workout warmup:

On the 2 min 5 rounds of:

5 DL’s+3 FS’s working up to you workout weight.

Workout:

Three rounds of:

21 Dead lifts 115/75, RX+135/95, RX++ 155/115

15 Front Squats, 115/75, RX+135/95, RX++ 155/115

9 Box jumps 24/20

O Lift:

Squat Cleans:

1 pull from hang+1 squat clean from hang+1 squat clean from ground.

10 rounds

Skill:

5 rounds of

30 du’s

2 Rope Climbs

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