Team CrossFIt Free , at Regionals
Fitness / Performance:
A. Front SqT – 7×3 @ above 70%
A2. Triple fwd Bounding x 7 ; rest 2:00-2:30 before FS next set
B. 10.8.6.4.2
Power Clean 225/148 185/123 155/103 135/93 etc
Burpee box Jump overs (30/24) (24/20)
Post Class
C. 3 rds – NFT
15 barbell curls
20 banded scap squeezes – slow controlled
25 reverse hyper @25% or 15-20 barbell good mornings – think round upper to lower just barbell here