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01/13/2020

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Announcements

Nutrition challenge is starting the first week of February. Set up your initial appointment to put your goals on paper and we’ll help you get there.

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 Sets Of;

12 Banded Dead Bugs

*6 ea. Side

10 Tempo DB Squats

*5 ea. Side

8 Pausing Banded Hip Bridges

Strength

Back Squat

4@80%

3@84%

2@87%

-3 Min. Rest-

4@84%

3@87%

2@90%

-3 Min. Rest-

4@87%

3@90%

2@94%

Weightlifting

Metcon (No Measure)

Every 2 Mins. For 10 complete;

3 Power Cleans

1 Split Jerk

* Start at 70%-80% and build ea round

Metcon

Metcon (Time)

3 RFT

50 Air Squats

10 C&J 135/95/65