CrossFit – Fri, Jun 5
Warm Up (Checkmark)
3 Sets
10 Wall squats
10 Pvc pass throughs
10/10 Neck circles to each side
10 Behind the neck press (snatch grip, empty barbell)
Sot Press (4 Rounds for reps)
Pause Overhead Squat (5 Rounds for reps)
Every 1:15 minutes:
Set 1- 3 reps @ 55%
Set 2- 2 reps @ 65%
Set 3- 2 reps @ 70%
Set 4- 1 rep @ 75%
Set 5- 1 rep @ 80%
*3 Second pause at the bottom of each squat.
METCON (Time ↓ Shorter is Better)
For Time:
3 Rounds
50 ft Hand Stand Walk
25 Back Squats 185/125
Sc:
5 Wall Walks
135/105
Conditioning (optional) (Checkmark)
2000m Row @2:00/2:15 pace
Pick a weight that you can perform safely, and add up each set.
To scale the movement use a box or plates to sit on, and try to lower the hight each week (VIDEO). It is okay to start with and empty barbell until we can perform with no box or plates. You can do 5-7 reps if you want to feel more work.