Gym – CrossFit

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Back Squat (1 RM)

take 25 minutes to establish a new 1 RM

Warm-up sequence:

(Rest ~ 1:30 between sets)

10-15 @ Bar weight

5 @ 40%

5 @ 50%

3 @ 65%

2 @ 75%

(Rest ~2:30 between sets)

1 @ 85%

1 @ 92%

1 @ 97%

1 @ 101+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Up Downs (Burpee w/o the push-up)

15 Sit ups

20 Squat jumps

:30 Wall sit
Note:

– :30 wall-sit = 1 rep

– Must leave the ground for a squat jump to count…