10/16/14 – Mobility Class!

STRENGTH

Front Rack Reverse Lunge, 3×20 UB, rest 3:00

20 reps total, walking in reverse

METCON

AMRAP 7

20 HR Pushups

20 DB Front Squats (35/25)

–Rest 3 min– x3

RANT

Stop just pretending you know what you’re doing before and after class when rolling on a lacrosse ball or pulling on a resistance band and actually learn how to use them! ┬áMobility class at 6:30pm every Thursday.

CrossFit Performance/Fundamentals

STRENGTH

Front Rack Reverse Lunge, 3×20 UB, rest 3:00

20 reps total, walking in reverse

METCON

AMRAP 7

20 HR Pushups

20 DB Front Squats (35/25)

–Rest 3 min– x3

aim is for sustainability. all rounds should be very smiliar in time domain. 85-90% effort