Wednesday, March 13th 2019

Crossfit

A) Back squat

1×1@ 90-93% 1RM

Then 2×5 @ 73-75%

Then 2×10 @ 63-65%

*25 minute cap

B) 10 minute ascending ladder:

30 DU (60 single unders)

1 db burpee (35/25lb)-1 db GTOH-1 db thruster-1 db front rack lunge

30 DU- 2 of each db movement

30 DU-3 of each..etc etc

*Lunges are total reps, not per side

C) Mobility/ recovery: Lacrosse ball to glutes with contract/ relax

Rx-Plus

45-50lb/30-35lb

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