Wednesday 6-13-18
CrossFit Reaction – CrossFit
Warm-up
Warm-up (No Measure)
i. lax ball Gracilis and Hammy Smash
ii. 2 min Run/Bike/Row
ii. 3 Sets:
10 Lunge + Twist
10 Glute Bridge
10 Hollow Body Swings
Strength
Metcon (No Measure)
A1. 3×10 Bulgarian Split Squat
A2. 3×10 Box Step-up
Rest 20 secs between A1 and A2
Rest 2 minutes between sets
L+R=1
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP:
10/8 Kcal Bike or 15/12 Kcal Row
10 TTB
10 Double KB Front Squats (55/35)
Make note of which machine you use.