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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 7/16/18

July 15, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Back Squat (5 sets of 3)

Front Rack Lunge (3 sets of 12)

Metcon

Metcon (2 Rounds for reps)

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders
Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping. The format goes as follows:

8 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

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