12/27/16
SPSC CrossFit – CrossFit
Warm-up
Weightlifting Warm Up (No Measure)
Run 200m, then
2 Rounds:
10 cossack squats
Inchworm + 3 push ups (x3)
8 Banded Dislocates
8 Band Pull-Aparts
Mobility
Warm-up (No Measure)
Banded Pigeon Pose (band pulls away from hip)
Weightlifting
Back Squat (3×5)
1) If you have just been doing a 5×5, complete 3×5 at or above last week’s weight.
2) If you have been finding your 5RM, complete 3×5 at 85% of your best 5RM this cycle.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
SPSC Crossfit 