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02/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Squat Warm up (No Measure)

400 Row

10m Sampson stretch walk

10 Slow controlled air squats

10 Slow controlled Barbell squats

3 paused squats + 4 explosive squats @40%

2 paused Squats + 3 explosive squats @60%

1 paused squat + 2 explosive squats @75%

Strength/Accessories

alternate every 2:00

Back Squat (5×3 @85%)

Hand Stand Holds (1:30 work)

Conditioning

Metcon (AMRAP – Reps)

18 AMRAP

Teams of 4

ME Cals on bike

ME C2B pullups / MU

2 people on bike

2 C2B pullups / MU

(25 sycronized sit ups starts every pull ups cycle)

swap ever 3 min

scaling

– pullpus

– jumping pullups