Main – CrossFit
cfw4 (No Measure)
3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion
Front Squat (Week 7 Weindler Cycle)
5@75%, 3@85%, 1+@95% ad 10 lbs to wk 3 if you don’t have spreadsheet.
Metcon (AMRAP – Reps)
15 min AMRAP
Max Thruster 75/45
100m Run “add 100m each time you put the bar down”
Rx+ add 10lb each time you drop the bar!
