9/5/17

4
Sep

9/5/17

CrossFit Ferus – CrossFit

Back Rack Lunge (3-3-3)

KB Front Squats 3sets4 reps of -:3 Drop,:3 Bottom Hold

Superset with

Back Rack Lunges 3*3/each leg

( work up in weight each set )

Warm-up (No Measure)

2 sets

15 Bent Over Lateral Band Raises

50′ Waiters Carry each arm

15 PVC Pipe dislocates

3 TGU’s each arm

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

30 Air Squats

12 Push Press 95/65

30 Ab Mat Sit-Ups

12 Front Squats 95/65