9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

‘Helen’ I love me some Squats!

April 28, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

Last day to order the new summer shirts!!!! Tell the coach what you want!

Mobility

Upper Trap/Thoracic Lacrosse Ball Mobilization – 1:00 each

Childs Pose (both hands on the Kettlebell) – :90 seconds

Calf and Achilles Mobilization – 1:00 each

Use a foam roller or a lacrosse ball to loosen up our lower legs

Back Squat (Find new 5 Rep Max)

Look at past Friday’s workouts and build to find today’s 5 rep max

Helen (Time)

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

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