CrossFit – Fri, Jul 26
Warm-up
Strength
Back Squat (3×3)
On the 3:00 x 3 Sets:
3 Back Squats
* 5 Second Negative
* Build In Weight
Metcon
Pay it Forward (AMRAP – Rounds and Reps)
AMRAP 15:
55 Wallballs (20/14)
55 Kettlebell Swings (53/35)
55 Box Jumps (24″/20″)
Accessory
Posterior Pump (Checkmark)
Posterior Pump
3-4 Sets For Quality:
10 Single Leg Weighted Hip Thrusts (Each)
20 Banded Pull Throughs
30 Side Plank With Hip Adbudctions (Each)
General Flow
General Flow
Box Jump Prep
KB SWING
Back Squat