CFL #759

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Coaches Choice: 10 min max

Strength Phase

Front Squat (4 sets of 8 reps (4:0:3:0 Tempo))

*This is 4 second descent, no pause in bottom, 3 second ascent, no pause at the top.

*Keep the tempo over going heavy and having to squat faster. These are more for quality than load

*20 min cap

Metcon

Metcon (Time)

2 RFT of:

4x400m (Moderate-Fast)

Rest 1:00 b/t reps, 3:00 b/t rounds

Athletes Notes

*Keep pace consistent or slightly faster throughout.

*At or slightly slower than PR mile pace is a good goal

Share