Monday

December 11, 2017

Warm up 

10 Banded rows of the rig 

:30 Second plank 

10 Big circles forward 

10 Big circles backwards

6-8 empty  back squats with temp ( 5 seconds down) 

Worlds greatest stretch 3-5 x each side 

x 2 -3 rounds or 7 minutes whichever comes first 

 

 

Strength / Skill 

Back Squats

3 x 5 @ 50-60%

3 x 3 @ 70-75%

3 x 1 @ 80-90%

 

Workout 

5 - 10 -15 

Front Squats 155/105# 

Box jumps 24/20"

 

Every minute on the minute perform 1 burpee and then continue you workout where you left off. 

 

 

 

 

Please reload

Recent Posts

September 3, 2020

August 31, 2020

April 1, 2020

Please reload

Archive

Please reload

Tags

I'm busy working on my blog posts. Watch this space!

Please reload

254.462.3524

©2017 by CrossFit Harker Heights. Proudly created with Wix.com