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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

a: Front Squat (5×3 at 85%)

Hand Stand Holds (1:30 work)

Conditioning

Metcon (AMRAP – Reps)

4 rounds

3 min of work

row 250/200

push ups 25/20

ME wall balls 20/14

rest 1:00
score is total wall balls

——————–

rest 2:00

Metcon (AMRAP – Reps)

teams of 2

4:00 of ME C2B

scaling

pullups

jumping

RR