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February 12, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
1 min GLute Smash

1 min Adductor Smash

1 Pigeon

1 min Birthing Stretch

Skill Work

5 Front Squats on the Wall

5 Back Squats on The Wall

Weightlifting

Metcon (Weight)

Every 90 sec 6 sets

1 Front Squat 3 Back Squats

70%

73%

76%

79%

82%

85%

Cash Out

Metcon (Time)

50 Burpee Box Jump Overs





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