CROSSFIT 190527

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 100 Jumping Jacks

  • 10 Walkouts

  • 5 Spiderman + Reach (each side)

  • 5 Cossack Squats (each side)

  • 5 Warrior Squats (each side)

  • 5 Waiter Squats (each side)

  • 100 Jumping Jacks

2. Skill

<20:00 total>

Back Squat

On the 2:00 x 6 Sets:

  • On the 0:00 — 3 Reps @ 75%

  • On the 2:00 — 1 Rep @ 85%

  • On the 4:00 — 3 Reps @ 78%

  • On the 6:00 — 1 Rep @ 88%

  • On the 8:00 — 3 Reps @ 81%

  • On the 10:00 — 1 Rep @ 91%

Rest 2 mins, then …

Front Rack Lunges

2 Sets:

  • 14 reps @ 46%FS 1RM

3. WOD

<30:00 total>

“Hot Air”

On the 5:00 x 5:

  • 30 Air Squats

  • 20/15 Calorie Row

  • 7 Power Snatches (34/25)