Monday

28
Sep

Monday

Cypress CrossFit Club – CrossFit

Warm-up

C3 Standard Warm Up (No Measure)

400m Run/Row/1000m Bike

Foam Roll for 3-5 minutes then complete 2 rds of

10 Yoga Push-Ups

The World’s Greatest Stretch (5 reps per side)

10 Deep Squat to Hamstring Stretch

10 Reverse Lunges with Hip Stretch (5 per side)

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Slow Single DB Goblet Step-Ups/Downs

8/8 Supported Single Arm Db/KB Row

8/8 Single Arm OH Split Squat

-Rest 1:00 b/t Sets-

*perform 1 warm up round before starting the 3 sets

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 Rounds FOR REPS

1:30 – Power Clean (135/95)

1:30 – Reverse Lunge (135/95)

1:30 – Up-Down With Double Pump

1:30 rest

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands

(No Measure)