July 29, 2015

CrossFit By The Sea – CrossFit

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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

———————————————

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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