Crossfit Guelph Blog

Daily updates about everything Crossfit

Monday July 31st, 2017

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Ok boys and girls, new cycle is here. You worked hard in the last one, some of you had great PR weeks others had shitty ones. They are in the past, tomorrow is a new day. 

 

Warm Up:

Limber 11

Then 1or 2  of:

T spine

Hip on Box

Ankle

Pigeon (:10)

Complex:

2-3 times through:

5 Air Squats.

10  BB/KB Front Squats wIth 2 sec pause.

BB/KB Rack Hold x 20 Seconds

(:20)

Strength:

Work to a heavy 5/8 rep max Squat then @ 60%

Men 5x5

Women 5x8

(:40)

You can squat 75% of your single for 10

Conditioning:

10 Min Amrap of:

12 Hollow Rock

10 Jumping split Lunges 5/5

10 Ball Slams

Tuesday August 1st 2017
Sunday Funday July 30, 2017

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Friday, 15 December 2017

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