Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

1:00 IT Band foam roll

20 Cals (your choice)

1:00 Hold in bottom of squat

10 Fire hydrants ea side

20 Cossack squats total

:45 Banded tricep stretch

Front Squat (1×5 @ 65%, 5 @ 75%, (5+) @ 85%)

20 min cap

This is our second front squat cycle. Take 90% of your 1RM and add 10 lbs. We will use this number for the next 4 weeks. For those of you who have a 1RM lower than 150, only add 5 lbs to your 90%.

5 @ 40%

5 @ 47%

3 @ 55%

5 @ 65%

5 @ 75%

(5+) @ 85%

*Again, calculate 90% of your 1RM, and THEN add either 5, or 10 lbs to it.

Metcon (Time)

3 Rounds for time: 12 min cap

300 m row

20 Goblet step-ups (50/35)(20″)

10 T2B