CrossFit – Mon, Jun 29
General Warm-up
5 rounds, each for time (5 Rounds for reps)
4 Back Squats @ 70-75%+
Run 200m (50m x 4)
Start at 70-75% 1RM and adjust weight as desired from round to round (may go as heavy as good mechanics allow).
Rest 3:00 minutes between sets, or perform in a team of 3, rotating full rounds.
Feel: Gas
Pace: Reach
Target Score: hit percentages, run in under 1:15
Extra Credit (Checkmark)
2 Rounds
1 Set of Bar Muscle Ups
Row 500m @ Flush Pace
1 Set of Chest to Bar Pull Ups
Row 500m @ Flush Pace
1 Set of Pull Ups
Row 500m @ Flush Pace
Choose a set in round 1 that you can match or improve on in round 2 for all three movements. Flush pace = nice and easy. You should feel like the row is helping not hurting.
200m Run
2:00 Banded Glute Activation Steps
-Then-
2 Rounds
100m run (50m x 2)
12 Squats
12 Russian Kettlebell Swings