Group Class Workout
Warm Up: 4 Rounds 40/20 machine Get Warm!
25 KBS Russian, 15 Pushups, 10 Stretch Lunges
Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM
Strength: Find 1RM Front Squat
OR 5×4 Choose Weight
14 Minutes
Welded
3 Rounds
10 Thrusters 75/55
9 T2B/12 Knee Raises
2 Rounds
8 Thrusters 95/65
15 T2B/18 Knee Raises
1 Round
6 Thrusters 115/75
21 T2B/24 Knee Raises
Adv: M- 95/115/135
F- 65/85/105
Crossfit Lean
For Time:
Buy In: 30 Box Jumps 24/20
30 Weighted Lunges 35/25
20 Pushups
50/40 Cal Machine
20 Pushups
30 Weighted Lunges 35/25
Cash Out: 30 Box Jumps 24/20
Mobility of The Day: Glute Smash (pg. 300)
Improves: Low Back and Hip Pain, Knee Out Position