Friday, October 3

November 4, 2016

 

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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