Cycle 4, Week 7, Day 3

CrossFit Rise Above – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Back Squat (go up 5% from last week)

Metcon

Metcon (Time)

3 Rounds

Row 500m

Run 400m

Rest 1 minute between rounds

After last round rest 5 full minutes

Then 3 rounds

Row 250m

Run 200m

Rest 1 minute between rounds

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