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090913 CrossFit


090913 CrossFit

Main – CrossFit

Squat Warm-up 1 (No Measure)

10-min AMRAP of:
200-meter Sprint
10 Squats with 5-sec pause at bottom
+ Mobility:
Barbell Calf Smash
Barbell Quad Smash
Pigeon Stretch

* Repeat sequence for 10-minutes

High Bar Back Squat (15-min to work up to 10RM)

No more than 90-sec rest between sets.

Good Mornings (3×8 increase)

Metcon (Time)

21-15-9 for time:
Thrusters 115/75
Calorie Row