Tuesday, 1 August 2017
- gorillacrossfitmac
- Jul 31, 2017
- 1 min read
With a 30 minute clock:
1. ACTIVATION
3:00 Light Row, into
3 Rounds:
4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups
And then...200 Meter Run
2. SQUAT PRIMER 3 Rounds:
5 Single Leg Box Step Ups (per side)
5 Waiter Squats (per side)
3. STRENGTH & STAMINA - EMOM x 12
Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat
Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat
4. Metcon - 2 RFT (10 Minute Cap)
Row 500 Meters
Run 400 Meters
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