• Daniel LaPointe

Friday, October 3


Mobility-1

Foam Roll, Lacrosse Ball. Pvc and resistance Band Stretching.

3 Minute Low Squat Hold

Core-3

3rds :45on :15off Hollow Rock Superman

Overhead Squat (1 x 1)

-Work off the rack. -Focus on the Full-ROM reps 12 min Time Cap 5 reps - Empty Bar 5 reps @ 55% 5 reps @ 65% Then 5 reps @75% 3 reps @85% 1+ reps @90-95% 1 RM OHS

CrossFit Liftoff 2016 (AMRAP - Reps)

Complete as many rounds as possible in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 35-lb. barbell and 20-in. box

Scale: Jumping Pullups, Step Ups


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