CrossFit – Mon, Aug 22

Warm-up
Warm-up
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Strength
Tempo Back Squat ((3:2:3:0) 5×5)
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top

Pre-MetCon Warm-up
Warm-up
1-2 Sets:
15/12 Calorie Bike (moderate to fast)
25 Single Under
10 Goblet Squat (Light)

1 set (at workout pace):
3 Front Squats Squats (155/105)
20 Double Unders

Metcon
9:00 Time Cap
6:00-7:00 Optimal
Metcon (Time)
3 rounds
30 Front Squats (75/55)*
90 Double Unders

*Sub KB/DB (female db) Goblet squats (70/53kb) 50(F db)

Finisher
Metcon (Checkmark)
47:00-60:00

2 Sets (Not For Time)
15 GHD Sit Ups
30 Second Plank Dumbbell Pull Through
20 KB Side Bends (20 per side)

Metcon
3 Sets
15 Crush Grip Floor Press
15 Crush Grip Dumbbell Curls
15 Seated Dumbbell French Press
-rest 1:00 between sets-

Accessory
Metcon
3 Sets:
Minute 1: Max Glute Bridges
Minute 2: Max Feet Anchored Sit Ups
Minute 3: Max Heel Taps (L+R=1)
Minute 4: Plank Jacks
Minute 5: Rest

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