Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

Jog 1 lap

25′ Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the floor or the rack.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

40 Ball Slams (20/14)

40 Medicine ball Lunges*

20 V-Ups

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.