Back East CrossFit – CrossFit

Warm-up

Strength

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Groiners

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)

10 Back Squats

10 Good Mornings

5/5 Cossack Squats

10 Tempo Back Squats (3131)

Back Squat (5×5 (20×1))

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

Same weight across ALL sets

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Groiners

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)

10 Back Squats

10 Good Mornings

5/5 Cossack Squats

10 Tempo Back Squats (3131)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Wall Ball (20/14)|(14/10)

25 Double Under

Optional Cool Down

FOR RECOVERY

5:00 Slow Pedal on Bike