January 6, 2020

January 6, 2020

1/6/20

Warm-up
Warm-up
ACTIVATION
2 Rounds
60 Second Row
30 Seconds PVC Pass Throughs
20 Second Side Plank (Each Side)
10 PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Back Squat (5X5)
5X5

Work up to a heavy 1X5 (last set).
We will use this 1X5 on future squat programs…go as heavy as possible.

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

Leave a Comment

Name*

Email* (never published)

Website

CGX CrossFit get started today!