CrossFit – Wed, Sep 2
General Warm-up
Front Squat (On an every 4:00 clock:
Front Squat
6 reps @ 60%
5 reps @ 70%
4 reps @ 80%
3 reps @ 85-90%
2 reps @ 85-95%
1 rep AHAP
1 rep AHAP
Bike slowly as rest in the remainder of each
4-minute window.)
Front Squat
6 reps @ 60%
5 reps @ 70%
4 reps @ 80%
3 reps @ 85-90%
2 reps @ 85-95%
1 rep AHAP
1 rep AHAP
Bike slowly as rest in the remainder of each
4-minute window.)
5 min AMRAP (AMRAP – Reps)
Unbroken sets of 3, 5, or 7 Toes to
Bar
Score is total number of toes to bar.
3:00 Machine
2:00 Banded Glute Activation Steps/
Marches
3 Rounds
8 Squats
8 Kettlebell Swings
3 Vertical Leaps