CrossFit – Mon, May 12
Strength Warm up
Back Squat (5 x 3 @ 75% 1RM Back Squat )
*Do a set every 2 minutes.
5 Sets
3 Back Squat @75% 1RM Back Squat
Metcon Warm Up
Movement Prep/Activation and Increasing Heart Rate
1 Set
200m Jog
5 Burpee
5 Box Get Over
-Then-
Build to Sandbag Squat weight.
Dazed & Confused (Time)
3 Rounds:
800m Run
20 Burpee Box Get Overs (48”)
40 Feedsack Squats (100/70)
*Use any barbell, dumbbell, odd object, etc. of 100/70# and still be RX’d.
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time: sub 24 minutes
• Time Cap: 30 minutes
Gymnastics (Optional)
4 rounds
90 seconds of work/90 seconds of rest
Begin each round with 5 Wall Walks THEN complete Max Wall Facing Handstand Push Ups
Score is total Wall Facing Handstand Push Ups for all rounds combined.
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
2-3 Sets
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)