Monday 06.12.17 – Testing Week

Testing Week

Warm Up
3:00 of Glute Activation
2:00 of Couch Stretch Each Side
-then-
3 Rounds
10 Tempo Goblet Squats (:03 down, :02 pause, :01 up)
10 Squat Jumps onto a box

Strength
Find 1RM Box Squat

MetCon – 16:00 time cap
For Time
100 Push Ups
75 Sit Ups
50 KB Swings 53/35lbs
25 Bar Muscle Ups

Score = time or – reps to completion

E: 30/20#; ring rows
F: 40/25#; banded pull ups
P: 45/30#; burpee pull ups
C: 53/35#

After party:
Core – 3 rounds: 2:00 on, 1:00 rest of plank to top push up to plank
CE – For Time: Row 30 Calories + 30 Thrusters 95/65lbs, Rest :60, Row 25 Calories + 25 Thrusters, Rest :60, Row 20 Calories + 20 Thrusters

About Nikki

CrossFit 1525 coach/owner
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