Thursday 02.08.18

Warm Up
2:00 of couch stretch each side
then
15-12-9
Burpees
KB Swings

Strength
Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime
Beat your time from last week!

MetCon
For Time
25 wall balls, 20 pull ups
20 wall balls, 15 pull ups
15 wall balls, 10 pull ups
10 wall balls, 5 pull ups

E: 14/10#; jumping pull ups
F: 16/12#; thicker band
P: 20/14#; thinnest bands
C: 30/20#

After Party:
Core: 3 x 15 DB side bends per side
CE: EMOM for 21 Minutes: 12/8 Calorie Bike, 12/10 Calorie Row, 12 Lateral Burpees over bar. Rotate through movement OTM.

About Nikki

CrossFit 1525 coach/owner
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