Post

12
MAR
2018

CF 3/13/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Floss Hips

then

30 Band Pull Aparts

then

30 Goblet Squats

Mobilize for front squats

Weightlifting

Front Squat (5 sets x 3 reps (Start around 85%))

Metcon

Metcon (Time)

21-15-9-15-21 (time cap 12 minutes)

Wall Balls 20/14lbs

Push Ups

Sit Ups
Unbroken wallballs (scale weight to make this happen). Break push ups in small manageable sets to keep moving.

Extra Work

Metcon (Calories)

6 Rounds

2:00 Row for Calories

Rest 2:00

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