Coach Colin & Andrew
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
1a. Back Squat @32X1: 5×5 – Add 2.5-5# to each of last week’s sets.
1b. sPull-up @20X2: 5×6
2. 4 Rounds:
80 Single Unders
8 Goblet squat + Lunge 53/35
Rest 1:30
Fitness
1a. Back Squat @32X1: 5×5 – Add 2.5-5# to each of last week’s sets.
1b. sPull-up @20X2: 5×6
2. 4 Rounds:
60 Double Unders
8 Goblet squat + Lunge 70/53
Rest 1:30
Performance
WL
Tng Clean: 3 EMOMx7, HTLW
STRENGTH
a. Back Squat @32X1: 5×5 – Add 2.5-5# to each of last week’s sets.
b. sPull-up @20X2: 5×6
METCON
4 Rounds:
60 Double Unders
8 Goblet squat + Lunge 70/53
Rest 1:30
ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s