CrossFit – Fri, Sep 27

Warm up

Hip Halo Activation

Barbell Prep

5 Lateral Box Step Ups

5 Russian Baby Makers

5 Tempo Perfect Empty Barball Back Squat (3:1:2:1)

Back Squat (3 Back Squat @ 75-80% 1 RM Back Squat
3 Back Squat @ 75-80% 1 RM Back Squat
3 Back Squat @ 75-80% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
2 Back Squat @ 85-88% 1 RM Back Squat
3×1 Back Squat @ 90+%
)

Warm Up

1:00 Echo Bike

10 Single Arm Kettlebell SWing (L/R)

5 No Jump Burpee

5 Broad Jump

-then-

Warm up to workout weight

Prep

1 Set

3 Cal Echo Bike

3 Hand Power Snatch

3 Bar Facing Burpees

Carousel (2 Rounds for reps)

2 Sets

15-12-9

Cal Echo Bike

Hang Power Snatch (95/65)

Bar Facing Burpees

-Rest 4 mins b/t sets-

*Female Calories 12-10-8

Time Cap Each Set 7 mins

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