15
Apr
2018
2018
16 Apr 18
Bombers Crossfit - CrossFit
Weightlifting
Back Squat (Build to a Heavy 10 Rep)
12min Timecap
Sets 1-2 light weights getting comfortable under the bar (4-6 reps)
Sets 3 and after must complete 10 reps each set
*plan for at least 2 sets of 10 in the time frame
Warm-up
Warm-up (No Measure)
Rowing Progression warmup:
3 Rounds done together as a group or alternating if large class
:20 legs only (straight arms flat back)
:20 legs and back only (straight arms / drive legs / lean back about 30 degrees)
:20 legs back arms pause (full pull / pause at the finish position before coming back)
:20 Full Rowing stroke
*goal here is to build better mechanics, don't worry about what pace you are going at
Metcon
Metcon (AMRAP - Rounds and Reps)
7 Min AMRAP
15/12 Calories Row
15 Pushups
No Comments