FRIDAY CROSSFIT 09/21/18
GRIND:
A. 3 sets
cossak squat (load with kb or barbell) x 8 reps each leg @ 3111
rolling cart hamstring curls x 10-12 reps each leg (smooth tempo, not jerky)
B. EMOM x 16 minutes
minute 1- :30 kb swings
minute 2- :30 sandbag squats
minute 3- :30 mountain climbers
minute 4- rest
SPORT:
A. Back Squat (5 x 5 @ 75%-80%)
B. AMRAP x 15 minutes
5 ring muscle-ups
10 kb snatch (5L/5R)
15 pistols