CROSSFIT 190506

1. Warm Up + Mobility

<total 10 mins including set up>

1 Round:

  • 200m Run

  • 5 / side: Spiderman + Reach

  • 10 Walkouts

  • 10 Burpees

  • 5 Warrior Squats (each side)

  • 10 Prisoner Squats

2. Skill 1

<total 25 mins including set up>

Back Squat, rest 2:00 between sets:

  • Set #1 - 4 Reps @ 72%

  • Set #2 - 2 Reps @ 78%

  • Set #3 - 4 Reps @ 72%

  • Set #4 - 2 Reps @ 82%

  • Set #5 - 4 Reps @ 72%

  • Set #6 - 2 Reps @ 86%

3. Skill 2

<total 5 mins including set up>

Back Rack Reverse Lunges

2 Sets,Rest 2:00 between sets:

  • 7 reps / leg @ 40%*

* % based off current/estimated 1RM Back Squat

3. WOD

<total 20 mins including set up>

“Handlebars”

3RFT (TC=15:00):

  • 21/15-cal Machine

  • 15 T2B

  • 9 Power Clean & Jerks (43/34)