Day 28

A. Mobility

Hips/Front Rack Position

B. Squats

Front Squats

Wave 1: 3 @75% – 2 @80% – 1 @85%

Wave 2: 3 @80% – 2 @85% – 1 @90%

*rest approx 90s between sets*

C. MetCon (AMRAP) x 8 minutes

200m run

10 Goblet Squats (70/50)

2 minutes rest into

D. MetCon (Time) 

50 Back Rack Alt. Forward Lunges (95/65) – total

E. Flexibility

Ant. Hips/ Glutes/Lower Back

End-Week MetCon

Motivation: CrossFit, Lauren Fisher, Growing up strong.

Warm-up: Mobility: Chest/Hips

Strength: Four Sets NOT for time:

10 Barbell Bench Press (65% 1RM)

10 KB Front Squats 

MetCon: 8 min. AMRAP

*Bar is taken from the ground*

8 Front Squats (135/95)
8 Barbell Pushups 

-Rest 3 Minutes-

MetCon: 6 min. AMRAP

*Bar is taken from the ground*

6 Back Squats (135/95)
6 Ring Dips 

25 Days of Christmas:

Tabata AbMat Sit-ups

Cool Down: Flexibility: Chest/Shoulders/Quads