Favorite Musical

9
Oct

Favorite Musical

CrossFit Tactical Strength – CrossFit

Warm-up

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

Movement Prep

Mobility

Shoulder Opener (No Measure)

5 Reps of each:

Palms up Curls

Palm up raises

Thumbs up Curls

Thumbs up raises

Bicep/Tricep Openers (No Measure)

5 Reps of each movement

Curls/Hammer Curls

Raises/Hammer Raises

5 Reps of each movement

Tricep extensions palms up

Tricep extensions thumbs down

Pull overs palms up

pull overs thumbs down

Strength

Overhead Squat (3-3-2-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Cycles:

AMRAP in 5:

25 Kettlebell Swings

10 Goblet Squats

25 Kettlebell Swings

50′ Step Lunges
**Lunges w/ kb in front rack**

***Rest 2:30 between efforts***

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