The Mobility
- Table Top
- Snow Angel on Foam Roller
The Warm-up
During Board Explanation Warm-up:
The Strength
We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is or are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. You can increase weight if it feels good and the form is on point. Form first, weight increase second.
12:00 Rolling Clock To Build To 97.5%
20 @ Barbell
10 @ 32.5%
10 @ 47.5%
5 @ 65%
3 @ 80%
1 @ 85%
1 @ 92.5%
1 @ 97.5 %
THEN:
8 min 4 x 3 @ 85%
The Met-Con
As Many Rounds/Repetitions As Possible for 20:00
Row
Run
REST :60 (1:00 stagger start)
The Finisher
DB Pull-Overs
