Friday, September 13th, 2019



Front Squat

5 Sets x 4 Reps Across

*Spend 2-3 Sets to warm up to a working weight.


800m Run

5 Rounds:

40 Air Squats

50 Double Unders

800m Run

For Time

A word from your coach:

Did you show up to the gym and just aren’t feeling it today? Listen to your body. You don’t have to always give it 100%. There are always options. You could do some mobility and stretching, spend some time on just doing some cardio on the bike or rower, or even doing something that makes you leave the gym feeling better than when you got there. If you are in this for the long game you have to learn to listen and adapt your training to how your body is feeling.

Crossfit Bytown