3.6.17 CROSSFIT WORKOUT WOD LOVELAND FORT COLLINS CO

By 03/05/2017 wod No Comments
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Warm up (9)

500m run/row or 1200m bike

3 rounds

15 air squats

10 lunges w/ twist

5 leg swings (each leg)

Then

500 m run/row 1200m bike

 

Strength (15-18)

Front Squats

3×4@70%

2×3@75%

2×2@80%

2×1@90%+

 

Metcon

16 Minute Emom
Minute 1: 7 Deadlifts (155/105) + 7 Box Jumps (24/20)
Minute 2: 5 Shuttle runs (10m each) or 50m sprint
Minute 3: 7 Wall balls (20/14) + 7 Pull-ups
Minute 4: 15/10 Calorie Row

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