MONDAY 191004
Tempo Front Squat 5,4,3,2,1 Repetitions (Use the rack – 5 Second Descent / 1 Second Hold)
Rest as needed then,
One “Sprint Round” For Time,
75 Squats
50 Hand Release Push-ups
25 Strict Pull-ups
Run 800 Meters (Floral Loop)
Note: We will record all sets today on the Front Squat. Each set should be a “Repetition Max” effort while maintaining the required tempo. The “bottom position hold” should be at least one full second.
Remember this guy from 2016 ….. He’s back!
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Week At A Glance
Tuesday:
- CrossFit Masters Class (10:30AM – 11:30AM)
- Bag Class (5:30PM – 6:15PM)
- Warrior Yoga (6:30PM – 7:15PM)
Wednesday:
- Faith Works Ministry (6:00PM – 7:00PM)
Thursday:
- CrossFit Masters Class (10:30AM – 11:30AM)
- Bag Class (5:30PM – 6:15PM)
Friday:
- CrossFit Open 20.5 and Olympic Lifting (8:00AM – 9:00AM)
Saturday:
- Free Community Workout!
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