20/11/2017

CrossFit Euphonic – CrossFit

Skill

Squat Warm-up (No Measure)

One round, for quality:

250m Row

4 x Monster Walks

10 Russian Baby Makers

10 Single Leg Bridges (Alt)

5 Pause Goblet Squats (3 sec)

Back Squat (5 x 3 )

Warm-up to, then perform 5 sets of 3 reps at 90% of your 1RM. Every 2 minutes, for 8 minutes, 5 sets.

Back Squat (2 x 10)

Drop the weight to 60% of your 1RM and perform 2 sets of 10 reps. 2 minutes rest in between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 HSPU

10 Pull-ups

20 Air Squats