CROSSFIT 190603

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 200m Run OR 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)

  • 200m Run OR 100 Jumping Jacks

2. Skill

<25:00 total>

Back Squat

On the 2:00 x 6 Sets:

  • On the 0:00 —> 3 Reps @ 77%

  • On the 2:00 —> 1 Rep @ 87%

  • On the 4:00 —> 3 Reps @ 80%

  • On the 6:00 —> 1 Rep @ 90%

  • On the 8:00 —> 3 Reps @ 83%

  • On the 10:00 —> 1 Rep @ 93%

Front Rack Step-Back Lunges

2 Sets:

  • 12 reps @ 49% FS1RM

3. Body Armor

<25:00 total>

3 Sets, 2:00 rest between:

  • 30 Glute Bridges

  • 200m Double KB Carry*

*On the Double KB Carry:

  • Meters 0-100 - Left KB in Front Rack, Right KB in Hang

  • Meters 101-200 - Right KB in Front Rack, Left KB in Hang