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11/19/2019

19
Nov

11/19/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Cossack Lunges/Leg

10 Banded Good Mornings

30s Low Plank

Weightlifting

Back Squat (3×8)

Weight should become challenging around reps 5-6.

Increase or maintain weight across each set.

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

Metcon

Metcon (Time)

For Time:

800m Row

40 H.S.P.U

30 Deadlifts 225/155

20 H.S.P.U

10 Front Squats 225/155

16 Minute Time Cap
Front Squats are to be cleaned from the floor.