Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

2 Min cardio

20 Mountain climbers

10 Boot strappers

10 Cossack squats

50′ Duck walk

Then:

10 Goblet squats

20 Russian KB swings

20 Hollow rocks

20 Russian KB swings

10 Goblet squats

Barbell Build up

– 10 Back squats with empty bar

– Build up to first set of back squat

Weightlifting

Back Squat (2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2)

– Build up in weight across first 5 sets

– Final 5 sets use 85-90% of your heaviest lift.

Cool Down

Samson stretch

Sprinter stretch