Christine

Posted: 07/25/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

2×5 wall squats

2x:30 goblet squat hold

orange band around ankles (tripled over)

*walk forward x 10 steps

*walk backward x 10 steps

*walk sideways x 10 steps each way

15 jumping squats

Strength 

Back Squat

3×10 As heavy as possible (75% goal)

*every 2:30  on the 2:30

Front squat

5×2 tempo (3 sec down, 3 sec pause, 3 sec up)

*55/60/65/70/75% of 1rm (goal)

*every 2 min on the 2 min

WOD

“Christine”

3 rounds for time:

500m row

12 deadlifts BW

21 box jumps 20″ (everyone)

*15 minute time cap

Extra

25 GHDSU

25 Back Ext.

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