1-8.4 Cycle 1, Week 8, Day 4

CrossFit Rise Above – CrossFit

Pre Warmup

Plantar Fascia Release

https://youtu.be/rsYLsjXVLR8?t=90

Warm-up

Warm-up (No Measure)

45 Burpees

Warm-up

Warm-up (No Measure)

3 Steady Rounds

12 Goblet Squats w/ :02 pause in bottom

15 Push Ups

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3:00 work

2:00 rest

10 Pistols

AMRAP Power Cleans (155/105)
Scaled

Banded Pistols

or One-legged box squats

Power Cleans (135/95)

Bootcamp

One Legged Box Squats or Air Squats

KB Swings (35/25) E

Metcon

Metcon (6 Rounds for reps)

6 Rounds

1:00 work

1:00 rest

AMRAP Burpee Box Jump Overs

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