Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

10 Fire hydrants ea side

10 Prone thoracic rotations ea

20 Cals

:45 Pigeon stretch ea side

2 Rounds:

20 Russian KB swings

10 Goblet squats

Back Squat (5 @ 75%, 3 @ 85%, (1+) @ 95%)

20 min cap

Week 3 of back squats.

Warm-up/working sets

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 75%

3 @ 85%

(1+) @ 95%

Metcon (Time)

For time: 12 min cap

30-20-10

Front squats

Box jumps (24/20)

*Weight increases each round

Rx:

-Men: 95/115/135

-Women: 65/75/95

Rx+:

-Men: 115/135/155

-Women: 75/95/105