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01/07/2020

7
Jan

01/07/2020

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Hollow Body

8 Groiners W/Twist/Side

30s Supine Grip Hang

Weightlifting

Tempo Front Squat (3×10)

Perform each rep with a 3s Descent. Maintain tension throughout the squat, dont relax at the bottom.

Maintain or increase weight throughout.

Rest 2:30-3:00 minutes between sets.

Metcon

Metcon (Time)

For Time:

50 Calorie Bike

50 Alt. Hang Dumbbell Snatch 50/35

50 Calorie Row

16 Minute Time Cap