crossfit – monday 2nd, 2016

CrossFit 972 – CrossFit

CF972 Fam,
Remember that we have moved to
1959 N. Central Expressway
Suite 600
Plano TX 75075

https://www.google.com/maps/place/1915+N+Central+Expy,+Plano,+TX+75075/@33.0278737,-96.7130058,17z/data=!3m1!4b1!4m2!3m1!1s0x864c18fc1e89cf5f:0xd8c6c1568a34f631

Plan accordingly. If you are on south bound 75 exit Park, as soon as you pass Fuzzy’s Tacos you go under Park, turn into that shopping center.

If you are north bound on 75 you would exit park and take your first available right, work your way through the parking lot and get on Park, head west and take a left at Chisholm Place, we’ll be on the left.

If you are on Park work your way to Park and the west side of 75 and take Chisholm towards 75, we’re on the left.

Also remember that workouts this week will be outside so bring your sunglasses, sunblock if you need it, and your water.

See you there!

Weightlifting

a: Overhead Squat ( Kettlebell ) (4x12each arm)

focus on vertical torso, active shoulders, and locked out arm. build each set if possible but form trumps load, rest 1min between sets.

b: Kettlebell Single Leg Deadlift (4x12each leg)

focus is on control. smooth movement, hold at the bottom of for 2sec.

build each set but not so much you are squirrelly and cannot hold for 2sec.

Metcon

Metcon (4 Rounds for time)

4rft

250m row

15 burpees

30 air squats

score each round individually, rest as needed