04/13/2016

front squat

CrossFit Orenda – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Front Squat (5@65% 4@75% 3@80% 2@85% 1@90% 3@85% 5@H.A.P.)

Metcon

Metcon (Time)

For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (175/115 lbs)

30 Pull-Ups

Run 800 Meters

 

Arlington Weight Loss Exercise