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Warm up: CrossFit Warmup x 2

Pre-Mobility: oly hip stretches from catalyst athletics

Health and Fitness
0:10-30
A. Four sets of:
A1. Front Squat x 6-8 reps @ 2111, Rest 60 seconds
A2. Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

0:30-0:40
B. Complete 6 sets:
30s Wall ball (20/14)
rest 60s

0:40-0:55
C. Complete 6 sets:
30s Assault for Cals
rest 60s

Classic:
0:10-0:30
A. Front Squat
1 – 5 reps @ 65%
2 – 4 reps @ 75%
3 – 3 reps @ 85%
4 – 2 reps @ 90%
5 – 1 rep @ 95%
6 – 4 reps @ 90+%
Rest 2 minutes between sets.

0:30-0:40
B. Complete 6 sets:
30s Wall ball (20/14)
rest 60s

0:40-0:55
C. Complete 6 sets:
30s Assault for Cals
rest 60s
0:55-1:00
D. Mobility = Foam Roll