Southern Boom CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
90 seconds on machine or 400m run
5/5 lateral step ups
30 seconds free handstand hold
Strength
Back Squat (1×8, 1×6, 1x max effort )
Pick a weight that you think you can hit for 8-12 reps
From that the first set of 8 will be at 50% slow controlled pause squats. 3 sec down full pause no bounce out of the bottom
2nd set will be at 75% fast reps
3rd set will be at the weight you chose max effort
Metcon
Metcon (No Measure)
Every 4 min for 16 min
15 KB swings@53/35
20 burpees
15 KB swings
Scale the number of burpees to something you can do in 1:30
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