Monday 3.19.18 CrossFit

FREE Pull Up/Muscle Clinic
Wayne: 3.20  &  Ardmore 3.21


Barbell Glute Bridge: 4×8, up to a heavy set.
Squeeze glutes for a 1-2 count a top
Intent: The intent today is to work up to a moderate load for a set.  You should feel your glutes working on each rep. Make sure you don’t over-extend though and keep your chin tucked.

Metcon Prep

Coach Call
3 Sets as fast as possible
3 Front Squats building to desired metcon weight.
5 Lateral Burpees
– Rest 60s after last Athlete is done –


5 Rounds of:
15 Front Squats (115,75)
12 Burpee Bar Hops
Rest 1:1
*Score = total time
Rx: (95,65)
L2: (75,55)
L1: (65,45)

Intent: Rest as long as a round takes you. Score = total time. Pacing should be around 80% for the first 6 minutes and 100% for the remainder Front Squats should be light and capable of being done UB.


Coach led mobility

$ Out

Banded Pallof Presses w. 1 count hold 4x10ea