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Monday 4/17/2017

leg day

 

 

 

 

 

 

 


Crossfit:

Warmup:

500 m row

Mobility:

CS/Dynamic stretch

B warmup

3 rounds of:

10 goblet squats

10 KB swings

10 situps

5 strict pullups

 

Workout Warmup:

Front Squats, warm up to your 85% quickly then:

15 minutes to do:

5 sets of 3 at 83-85%.(about 5-10+lbs more than last Monday)  All sets will be at the same weight.

Please record your weight used.

Workout:

3 rounds for time

400m run or 500 m row
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95/65)
15 Box Jumps (24/20)

O lift:

Bench press

10×3 5-10 lbs heavier than last week

Skill:

5 minutes to get a max set of MU’s

rest 5 min.

Repeat

 

Pull up clinic 22 April . Sign up here Sun’s Out Guns Out

 

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