Friday Tone Setter

Aug 10th, 2018

Category: CrossFit

Friday Tone Setter

Meg – HS Walk

Warm-up
:30 Medball Toe Taps
100m Medball Run
:30 Medball Swings
100m Medball Run
:30 Medball Burpee to Overhead
100m Medball Run
:30 Medball Russian Twists

Mobility
KB Quad Mash

Strength
Front Squat
3-3-3-3-3

Click Here for Pre/Post Mobility Routine For Front Squats

WOD
30-20-10-20-30
Wallballs
Kettlebell Swings (2,1.5)

Level 2 (1.5,1)
Level 1 (1,0.75)

Extra Work
12:00 AMRAP
20 GHDs
10 Left Arm Overhead Walking Lunges Left Arm (60/40)
10 Right Arm Overhead Walking Lunges

DISCUSSION 2 Comments

  1. Sean Flannery 08/10/2018 at 1:23 pm

    Strength: up to 205-255#
    WOD:10:53 Rx
    Extra: 4+2 Rx

  2. Crowley 08/10/2018 at 12:42 pm

    front squat: up to 255 (failed 3rd rep at 265)
    wod: 14:47 rx