Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Scorpions

3:00 Cardio

10 Down dog to lizard pose

20 Banded glute bridges

10 Banded lateral steps ea way

10 Kang squats

Kang squat: https://www.youtube.com/watch?v=4OBvQnHz5R0&ab_channel=ColumbusWtLifting

Back Squat (1×5)

Take 20 minutes to find a heavy 5RM.

We will be starting our back squat strength cycle next week, but wanted you to get back accustomed to the bar on the back. We will be using a variation of your 5RM for our numbers going forward.

Metcon (Time)

For time: 18 min cap

100 DU’s

12 Thrusters (95/65)

75 DU’s

9 Thrusters (115/75)

50 Du’s

6 Thrusters (125/85)

25 Du’s

3 Thrusters (145/105)

Rx+:

– Men: 115/135/155/185

– Women: 75/95/115/125