Thursday 8.4.16 (Week 6 of 12)

The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

8x :30 on/ :15 off

– squat stretch

– glute bridges

– front squats

– scap pull ups/ push ups

Strength

12x 3:00 stations

1. 6-8 weighted glute bridges, build across the sets

2. 5x 1.25 Front Squats @ 60-70% of 1RM

3. Odd rounds >> seated box jumps (no more than 10 reps)

Even rounds >> 200m jog (flush out)

Metcon

Baseline (Time)

Baseline: Cap 10 min

500m Row

40 Air Squats

30 Sit ups

20 Push up

10 Pull ups