10.20.25 SPITFIRE

This entry was posted in SFXF Workouts on by

CHECK OUT THE LOST AND FOUND BOX.  IT IS STARTING TO OVERFLOW

WARM UP
Jog the box 4 min with footwork
2 Rds
8 Air Squats
8 Lunges
5 Burpees
Dynamic Stretch

STRENGTH
Front Squat (Off the Ground)
10 on Slant Board
6 sets of 4 reps with 3 sec descent, 3 sec pause at bottom, 3 seconds to full extension

WOD
25 Thrusters 115/85
2000m. Row
25 Thrusters

ICING
Handstand Hold/Plank Tabata
Tib Raises