181008

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Pause Backsquat

4×10

***32X1 Tempo

(:03 Down, :02 Pause in Bottom, Explode Up, :01 Pause at top)

40-50% of your best back squat

Our goal is time under tension. This should be challenging but not impossible. NO FAILED REPS. KEEP THE TEMPO

Metcon

Metcon (Time)

3 rounds for time

10 Clean n Jerk

20 Medball Sit Ups

300m medal run

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Performance- 135/95# + 20/14# ball

Fitness- 95/65# + 20/14# ball

Mobility

Work hips!!

Speak Your Mind

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