1/23/15

CrossFit Credence – CrossFit

Back Squat Day (No Measure)

3x

10 back squats w/bar only

10 mountain climbers

10 lunges

A: Front Squat

starting at 65% of 1RM building to a heavy final set finishing each set with 10 push-ups with 25/45# plate on back

B: Metcon (Weight)

Every 2 min for 7 rounds

200m row

5 front squats (from the floor)

Metcon (AMRAP – Reps)

WOD

5-min AMRAP

6 burpees

6 Wall ball 10/14#

RX

5-min AMRAP

6 burpees

6 Wall ball 14/20# to 10ft

RX+

5-min AMRAP

6 burpees

6 Wall ball 20/30# to 10ft

Rest 3 min and start WOD2

Metcon (Time)

WOD 2

3RFT

18 OH Walking Lunges 25/45# plate

26 Ab Mat Sit-ups

3RFT

18 OH Walking Lunges 55/85#

26 Ab Mat Sit-ups

3RFT

18 OH Walking Lunges 55/85#

26 Ab Mat Sit-ups

Cash Out

Quad stretch

VOD “Verse of the day”

When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, for the Holy Spirit will teach you at that time what you should say.

—Luke 12:11-12