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08/21/2019

20
Aug

08/21/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Reverse Plank

30s Active Hollow Hang

8 90/90 Hip Stretch/Side

Weightlifting

Deadlift (3×6)

Aim to complete sets at a higher weight than last week.

Rest 2:00-2:30 minutes between each set.

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM (5 Sets):

Minute 1-7 Strict C2B Pull Ups

Minute 2-15 Box Jumps 24/20

Minute 3-7 Power Snatch 135/95

Minute 4-15/12 Calorie Bike
Perform Banded Strict Pull Ups or Supine Ring Rows as a substitution for the Strict C2B.

Note total reps for entire workout.

1 Full Round = 44/41