Category: Workout of the Day

11/21/2014
21
Nov
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Main – CrossFit

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Weightlifting
1: Pausing Front Squats (6×2)

3 second pause at the bottomUse approximately 65-75%. Please Pick one weight and stick to it. If you happen to add or remove weight then please change your rounds appropriately.
2: Hip Thrusts (4×3)
Metcon
Metcon (AMRAP – Rounds and Reps)

15 minute amrap:
70′ bear crawl
200m run
70′ bear crawl
15 v-ups
20 single arm alternating Russian KB swings (53/35)

Rx+: GHD sit-ups and (70/53)