Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

– 30 sec hard effort cardio

– 10 goblet squats

– 10 goblet cossack squats

– 30 sec hard effort cardio

– 10 Goblet reverse lunges

– 30 14/14 lateral band walks

– 15 hollow rocks

– 10 supermans

Build up to first set of back squat

Weightlifting

Back Squat (2- 2 – 2 – 2 – 2)

Complete 1 set every 4 minutes

Metcon

Metcon (Time)

For Time

100 Russian KB swings 53/35#

Every time you stop do 10 burpees.

Cool Down

Foam roll upper back, hamstrings and quads