07.18.2016

CrossFit Ignis - CrossFitWarm-upMobility 9 (No Measure)Mobilization: 2 mins:Glute Smash w/ foam roller 2x30 secs: Sampson Stretch Activation: 20x per side Banded Clams 20x per: Side Plank w/ leg raisesLow Down (No Measure)3 rounds: 30 SU's 10 Leg Raises (per) 10 Glute Bridges 30 Good Mornings w/ PVCStrength5/3/1 Cycle I - Week 1 / Day …

CrossFit Ignis Programming – Week of July 18

MONDAY 10-15-20 reps for time: Front Squat 65% Toes 2 Bar 200m run Rx+: 75%, 400m run   EXPRESS: 4 rounds: 12 KBS 53/35 12 Plate Thrusters 45/25 12 Pullups/Jumping Pullups 200m run TUESDAY 3 rounds for time: 10 S2OH 95/65 10 Burpees 30 DU's 200m run Rest 1 min Rx+: 135/95, Bar over Burpees, 15 …