CrossFit – Mon, Mar 24
Warm Up – Monday (AMRAP – Reps)
Hip Halo Warm-Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
Back Squat (Back Squat 1×20
Workout Definition
Workout Definition
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, a)
Metcon Monday (AMRAP – Reps)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar
RX+
Every 4:00 (4 sets)
15 Toes to Bar
20 Burpee Box Jump Overs (24/20)
15 Toes to Bar