4/27/2016

Posted: April 26, 2016 in Uncategorized

26 2 CrossFit – CrossFit

Warm-up (No Measure)

Mobility/ Warm Up
Mobility:

Banded hip flexor distraction lateral facing post 2:00 / side

2 rounds of: 10 Front and Side Leg Swings. 12 Mountain Climbers pause with foot outside hand for :05 per side.

Warmup:

3 x 400m Row, :60 Rest

Back Squat (4×6)

Back Squat

4 x 6 @ at + 5 #’s to last week. 1 x AMRAP @ same weight.

Suggested WU as follows: 5 @ 55% – 5 @ 65% – 3 @ 75% (all off 5RM)

Accessory Work:

4 x :30 ME Front Squats at +5 #’s to last week’s # or @ RPE of 5/10 (medium weight)

4 x :60 ME Strict Pull-ups (focused on hollow body position)

Rest as needed between sets. NOT FOR TIME. Big recovery between pull-up sets.

**Cool Down and Mobility

5:00 Row Easy

Average watts @ body weight in pounds +10

Foam roll t-spine 2:00/side

Quads tiger tail or roll stick 2:00/side

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