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W4D31

7
May

W4D31

Fairview Park – CrossFit FVP

Warm-up
1. 3 rounds of:
5 Inchworms
5 Wide-stance Squats
5 Narrow-stance Squats
5 Squats (normal stance)
5 Squat Jumps
Run 200-meters
5 Straight-leg Deadlifts (r1) 95/65 (r2) 135/95 (r3) 185/135
15 KBS 55/35

Conditioning
2a. Mr. Spectaculars 4×5-7
2b. Strict TTB 4xME

3. 3 rounds for time.
Row 500-meters
10 Shoulder to Overhead 145/105
– 15-min time cap

1: (No Measure)

3 rounds of:
5 Inchworms
5 Wide-stance Squats
5 Narrow-stance Squats
5 Squats (normal stance)
5 Squat Jumps
Run 200-meters
5 Straight-leg Deadlifts (r1) 95/65 (r2) 135/95 (r3) 185/135
15 KBS 55/35

2: Metcon (Weight)

a. Mr. Spectaculars 4×5-7
b. Strict TTB 4xME
– Post weight of KB.

3: Metcon (Time)

3 rounds for time.
Row 500-meters
10 Shoulder to Overhead 145/105
– 15-min time cap