Outcast CrossFit – CrossFit
Warm-up (No Measure)
3 rds
10/5 cal AB
10 Dislocates
30 Single unders
7 KB swings (American)
5 Goblet squats
3 Hollow rocks
3 V-ups
Mobility
30 seconds
KB Wall stretch
Couch stretch
Pigeon pose
Front rack stretch
Wrist stretch
Front rack stretch
OH foam roll stretch
Teaching
Front squat
Elbows high
Tight core
Controlled decent
Knees out
Hips through on way up
Weightlifting
Try to go heavier then last week
Front Squat (7×2 IWES 2 second pause )
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
2-4-6-8-10…..
Front squat 115/85
Toes to bar
Cool down
Assault Bike or AirDyne – 5 minutes
FR- Low back /quads
LB- shoulders