CrossFit – Mon, Feb 13
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Performance
Back Squat (3 Sets: 2 Reps @85-90%)
Fitness
Back Squat (3 Sets: 5 Reps)
Coach’s Notes: Pause for 2 full seconds in the bottom of each rep.
Performance & Fitness
Metcon (8 Rounds for reps)
Complete a round every 2:00 x 8 Rounds:
20 Wall Balls (20/14)
or
20/16 Calorie Row
*Alternate movements each round
Coach’s Notes: Alternate movements each round. You will do 4 rounds of each movement. Record the time it takes to complete each movement. Focus on speed of each rep. If you are not completing the work in under a minute then scale reps back.
Coach’s Notes: Keep all 3 sets between the percentages.