Main – CrossFit
Warm-up
Don’t forget to run/AD/row, then do pass throughs, dislocates, leg swings, hip circuit before class starts.
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Max Double Under in 1 Minute (AMRAP – Reps)
Strength
Do the following every 90 seconds:
3.1: High Bar Back Squat (1×10 @ 50%)
3.2: High Bar Back Squat (1×8 @ 60%)
3.3: High Bar Back Squat (1×6 @ 70%)
3.4: High Bar Back Squat (1×4 @ 80%)
3.5: High Bar Back Squat (1×2 @ 90%)
3.6: High Bar Back Squat (1×1 @ 95%)
3.7: High Bar Back Squat (1×1 @ 100%)
3.8: High Bar Back Squat (1xME @ 85%)
Conditioning
4: Metcon (Time)
5 rounds with a partner
15 Cal Row
2 Rope Climbs
While your partner is working, you rest.
Log total time.
Rx+ Do 6 rounds, rest 1:1, log total time, make note of your splits in the comments.
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