Favorite TGIF Show

27
Oct

Favorite TGIF Show

CrossFit Tactical Strength – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 7:

20 Jumping Jacks

15 Goblet Squats

10 Side Lunges

Mobility

Banded Hamstring Floss (No Measure)

Banded Hamstring Floss. 2 Minutes Each Leg

Strength

Deadlift (6 Sets of 4 Reps)

2 Second pause at the following positions:

1″ off the floor

Just below knee

Lock out

**Rest 2 Minutes between Sets

Lateral Step Ups (3 sets)

10 each leg
5 Second lower back to the floor each step down

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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