Post

13
MAY
2018

CF 5/14/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Air squats

15 Push-ups

10 Pull-ups

grab barbell

3 rounds

5 Good mornings (slow and controlled)

5 RDL (feel burn in hamstrings)

5 Push press from behind the neck

Mobilize back for DL

Weightlifting

MisFit Deadlift (5 sets x 3 reps)

Deadlift the prescribed sets and reps. Slow and controlled with good form.
Zero Bounce @75-87.5% of 1RM

Metcon

Metcon (Time)

Teams of 3

Run 3 miles

Alternate 400m Runs
Just like the 6K Row, the goal needs to be push each run, but not to crash and burn. Create teams to ensure each team finishes in similar time domain. The rest should be adequate to push each time.

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