July 08, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
TABATA (:20 on / :10 off, 2 intervals at each…4:00 total)
Up Down
Alt. Fire Hydrant*
Jumping Squats
Ring Row
*Athletes will be on the floor in a table top position, knees and hands with flat back, and raise one bent leg up to the side and switch legs each rep.
Strength
Back Squat (7-5-3-7-5-3)
Back Squat @Light-Moderate
-Rest 1:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
30 Thrusters (75/55)
20/15 Cal Bike
10 Burpee Pull-ups
20/15 Cal Bike
30 Thrusters
