Warm up: CrossFit Warmup x 3
Pre-mobility: Barbell bottom squat hold
Health and Fitness
A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @ 3011
Minute 2 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Banded Facepulls x 10 reps @ 1215
(hold in the top position for 5 full second each rep)
B. Three rounds for time of:
100 Double unders or 150 single skips
20 Goblet Squats
20 Alternating Rev. Lunges with KB in Goblet hold
Classic:
A. Every two minutes, for 16 minutes (8 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ 90%
Set 8 – 1 rep @ 90%
B. Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105)
10 Alternating Front-Racked Reverse Lunges (155/105)
D. Mobility = T-spine smash, banded bully