02/12/2018

CrossFit Asteria – CrossFit

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Warm-up

Warm-up (No Measure)

Primer

3 Rounds

15 GHD Sit-ups

15 Box Jumps

Weightlifting

Back Squat (1 Max Die Set)

If you hit less than 8 reps last time, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight. Warm up sets 8 reps @50% of working weight – Slow controlled pause squats 6 reps @75% – Focus on speed Working Set Max effort reps at chosen weight.

Metcon

Metcon (6 Rounds for time)

6 Rounds

Row 500 m

Rest :60

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Supine Twisted Cross per Side

1 min Thread the Needle Stretch per Side


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