Workout 6.29.14

Nickname: Saddle Up and Ride

Main – CrossFit

View Public Whiteboard

Warm-up

Goblet Squat x 15
Alternating Lunges x 15 (Not Jumping)
Walking Piriformis x 1 gym length
PVC Pass-through x 15

Weightlifting

Back Squat (5 @ 60%, 3 @ 75%, 3 @ 85%, 1 @ 100% or greater)

WOD

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

20 Deficit Push-ups (45# Plates)
25 O/H Walking Lunges (45/25)
1 Rope Ascent

Cashout

Metcon (Calories)

Tabata Row

Score total number of calories instead of traditional tabata scoring.

Feature Video

CrossFit Class Workout