190114

CrossFit (Performance)
A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar

CrossFit (Fitness)
A.
Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Hollow Body Rock x 45-60sec
rest 45sec

B.
Three rounds for time of:
400 Meter Run
20 Alternating Cossack Squats
10 Strict Toes to Bar (or Hanging Leg Raises)