Call Us: (289) 928-8200

07/16/2019

15
Jul

07/16/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

1 Length Waiter Walk/Arm

10 Mini-Band Glute Activation/Side

30s Low Plank

Weightlifting

Tempo Front Squat (4×2)

*Perform with 5-10lbs+ heavier then the last previous weight completed at, 2 weeks ago.

Perform each rep with a 3s descent and a 3s pause in the hole.

Use this time to strengthen the core, and focus on positioning. Limit any use of belts.

Maintain the same weight across all sets.

Rest 2:30 between sets.

Metcon

Metcon (Time)

For Time:

30-20-10 Reps Of:

Power Cleans 135/95

H.S.P.U

13 Minute Time Cap