12/11/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 Back Extensions

12 Pause Goblet Squats

Weightlifting

Metcon (5 Rounds for reps)

5 Rounds

Power Clean Singles 60-75%

Drop and Reset

As many reps as possible in :60

Rest 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

50 Double Unders

10 Push Jerks 135/95

8 CTB Pull-ups

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Dragon Stretch per Side

1 min Thread the Needle Stretch per Side


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