CrossFit – Mon, Apr 6
General Warm-up
Back Squat (“Back Squat
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.
)
20 min CAP
4 rounds for time (Time)
12 GHD Sit Ups
9 Bar Muscle Ups
6 Turkish Get Ups 53/35lbs
Feel: Muscle Overload
Pace: Sustain
Target Score: 15-20 minutes
Firebreather Score: sub 15 minutes
2:00 Any Machine
20 Russian Baby makers
20 Hollow Rocks
20 Ring Rows
20 Deadbugs
4 Bodyweight Turkish Get Ups (coach led, 2/side)
4 Light weight Turkish Get Ups (2 per arm)
4 Workout weight TGU (2/arm)