MONDAY CROSSFIT 04/15/19
SPORT:
A. Front Squat (5 x 3 @ 88%)
B. 4 rounds
In 2 minutes:
Bike 20/14 calories
max devil’s press in remaining time, 50#/35#
rest 2 minutes
stagger work/rest with a partner
scale weight for DP as needed
GRIND:
A. Every 4 minutes, for 16 minutes (4 sets)
10 single leg glute bridge on bench, each leg
10 pallof press, each side
B. EMOM x 16 minutes
min 0-1 :25 of battle ropes
min 1-2 :40 of plate to overhead
min 2-3 :40 of sled pull
min 3-4 :30 of squat jumps
stagger stations
RX+ add sandbag to squat jumps
