14
Mar
2018
2018
15 Mar 2018
Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10/10/10 Squat Therapy (wall facing squat) start 1-2ft away from the wall keep arms straight, above your head, and about shoulder width apart trying to get full range of motion adjust feet as needed
30/30/30 seconds of hands against the wall leaning pose style running focus on pulling your leg into the figure 4 position and keeping your eyes looking straight ahead
6/6/6 Thrusters at your working weight
First set finish each rep and pause in the front rack before starting the next rep
second set finish each rep and pause overhead before starting the next rep
third set no pause try and move quickly through all 6 reps
Metcon
Metcon (Time)
5 Rounds For Time:
30 Squat
400M Run
12 Thruster (95/65)
No Comments