Kelsea
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: 5RM, then 2×5@90%
1b. sPull-up @20X2: 5×6
2. 4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
8 Seated Pull-up
Rest 2:00 between rounds. Cap of 3:00 per round.
Fitness
1a. Back Squat @32X1: 5RM, then 2×5@90%
1b. sPull-up @20X2: 5×6
2. 4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
8 Pull-ups
Rest 2:00 between rounds. Cap of 3:00 per round.
Performance
WL
Tng Clean: 2 EMOMx7
STRENGTH
a. Back Squat @32X1: 5RM, then 2×5@90%
b. sPull-up @20X2: 5×6
METCON
4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
5 rMU
Rest 2:00 between rounds. Cap of 3:00 per round.
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