Transcona CrossFit

Tuesday January 21st, 2020

CrossFit

Clean Max (Squat or Power)

warm up:

5min Row or Bike (easy pace)

squat stretch:

1min Frog

1min Couch/leg

1min Ankle

2×5 @50%

2×3 @ 60%

2×2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

Climb 5% until 100%

Roll-out and stretch

LiteFit

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

D-ball Cleans

DB thrusters

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