CrossFit By The Sea – CrossFit
Warm-up
Three Rounds Not For Time:
:30 Squat Therapy
:30 Couch Stretch (each leg)
:30 Calf Stretch (each Leg)
Metcon
Metcon (Time)
Three Rounds for Time:
50 Squat to Med Ball
800 Meter Run
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Rx+
50 Goblet Squat (35/26)
**Cap – Out the door for the run by the 20:00 Mark**
Competition Side Work
Paused Front Squat (5 x 3)
Pause 3 Seconds at the Bottom of Every Front Squat
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