Favorite Podcast or Talk Radio

19
Sep

Favorite Podcast or Talk Radio

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Mobility

Banded T Spine Ext/Flex (No Measure)

Holding a hinge OR bottom of a squat work through 3 minutes of T Spine flexion and Extension

Movement Prep

Hollow Holds (Tabata )

Position/Skill

Burpee Progression

3 Rounds of each

1. Squat thrust x 5

2. Extension Flexionx5

3. Jump and Landx5

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP in 5:

20/15 Bike/Row

20 Burpee Box Jump Overs
Rest 5 minutes Between Rounds

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