CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Pullup Technique (Kipping/Butterfly)

Strength

EMOTM 15 Minutes of:

-5 Pullups

MetCon

“Diane”

21-15-9 For Time of:

Deadlift (155/225#)

HSPU

CROSSFIT

Strength

Overhead Squat 3RM

*From Ground

MetCon

50-40-30-20-10 For Time of:

KB SDHP (1/1.5 Pood)

Situps

CROSSFIT

Shoulder Accessory/Mobility

Strength

Strict Press 10-8-6-4-2

**10 DB Push Press after each set

MetCon

15 Minute AMRAP of:

2 Wall Walks

4 Hang Power Snatches (65/95#)

6 Pushups

8 Thrusters (65/95#)

CROSSFIT

Skill/Strength

**Squat Therapy**

VMO Squat 4×10

Back Squat Complex 4×5

Back Squat 4×20

Bulgarian Lunges 4×5/Leg

Mobility

Quads/Hips

CROSSFIT LIFT

Choose any 2 of the following:

1RM Bench Press

1RM Strict Press

1RM Back Squat

1RM Deadlift