Jan. 7, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Quads above Knee

5 Steady Rounds

20′ Handstand Walk or 4 wall walks

10 Back Extensions

5 Light Goblet Pause Squats

2. Strength

Back Squat

4×4 @ 85%

Add 5-10lbs if last week was

successful

3. Oly

Power Clean

4 Rounds

:90 on

2:30 off

Singles @ 85-90%

Drop and Reset

*More Options:

Lower Percentages

4. for time

4 Rounds

20/12 Calories bike

15/12 Calorie Row

Rest 3:00

Switch starting movement

each round

*More Options:

Alternate any two machines

Back Squat (4×4)

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