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W1D8 Strong

14
Apr

W1D8 Strong

Cleveland – CrossFit DTF

Warm-up
1. “27 Squats”

Then, 2 rounds of:
Run 400-meters
30 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 Slow Squats
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

– re-test “27 Squats”

Barbell
2a. Back Squat 3×10-12 increase
2b. RDL 3×6-8 increase
– Do a + b then rest 60-90 seconds

Conditioning
3. 10-min AMRAP of:
20 KBS 70/55
15 Sit-ups
10 Burpees
5 Strict Pull-ups

Warm-up (No Measure)

“27 Squats”

Then, 2 rounds of:
Run 400-meters
30 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 Slow Squats
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

– re-test “27 Squats”

Back Squat (3×10-12 increase)

Romanian Deadlift (3×6-8 increase)

Metcon (AMRAP – Reps)

10-min AMRAP of:
20 KBS 70/55
15 Sit-ups
10 Burpees
5 Strict Pull-ups