Main – CrossFit
Back & Hamstring (No Measure)
Run 400 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
2 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
Back Squat (this is here to get your percentages)
Metcon (7 Rounds for weight)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
*Percentages based off of 1RM
Metcon (AMRAP – Reps)
Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds