Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Scorpions

10 Prone thoracic rotations

15 Air squats

10 Squat jumps

10 Reverse lunges

10 Barbell RDL’s

10 Barbell good mornings

Deadlift (1x 3 @ 70%, 3 @ 805, (3+) @ 90%)

20 min cap

Week 2

Warm-up/ Working sets

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

(3+) @ 90%

Metcon (Time)

For time: 15 min cap

3 rounds:

20 KB swings (53/35)

10 Back squats (95/65)

directly into

3 rounds:

8 Box jumps (30/24)

16 Back rack reverse lunge(95/65)

Rx+:115/75

Fire breather: 135/95