Call Us: (216) 245-9697

093013 CrossFit

30
Sep

093013 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
200-meter Sprint
10 Squat Therapy Squats
15-sec Couch stretch (per leg)
10 (per ankle) Ankle Mobility*
5 Front Squats 75/55

10-minutes to complete.

* Lunge toward wall with foot flat and drive knee past ankle rocking it back and forth for 10 reps.

Front Squat (15-min to work up to 5RM)

Metcon (1 Rounds for weight)

EMOTM for 10-min:
1 Thruster Complex
3 HUGE Squat Tuck Jumps

* 1 Thruster Complex = 1 Squat Clean Thruster + 1 Hang Clean Thruster + 1 Rack Thruster (from the back)

** Hands cannot come off the barbell

*** Try increasing weight +10 lbs at the 4- and 8-min marks

Diane (Time)

15-min time cap.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups