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09/18/2019

17
Sep

09/18/2019

CFT – CROSSFIT

Pre-Training

20 Calorie Row

20 Calorie Bike

Then…

3 Rounds Not For Time:

8 90/90 Hip Opener/Side

30s Reverse Plank

16 Alt. Dead Bug

10 Beat Swings

Metcon

Metcon (3 Rounds for reps)

8 Minute Sustainable Pace:

5 Power Snatch 115/85

10 T2B

12 Calorie Row Or 10 Calorie Bike

Rest 3:00

8 Minute Sustainable Pace:

5 Hang Power Clean 135/95

10 Box Jumps 24/20

12 Calorie Row Or 10 Calorie Bike

Rest 3:00

8 Minute Sustainable Pace:

15 Deadlift 155/105

12 Push-Ups

12 Calorie Row Or 10 Calorie Bike
Approach each sustainable piece with an initial goal in mind. Move through each movement with intent. Take rest as you need. Keep an eye on the clock in order to track rest periods between reps.

We want to continue moving throughout each 8 minute piece.