top of page

CROSSFIT

WARM UP


TABATA 45” / 15” x 12:


- Jumping jacks


- Cossack squats


- Burpees


- Wall squats


SKILLS & SPECIFIC WARM UP


2 Rounds of Barbell Warmup

(empty barbell)


5 Good Mornings+

5 Elbow Rotation+

5 Shoulder Press Behind The Neck+

5 Front Squats+

5 Stiff Legged Deadlifts


2 Rounds, building through our loadings for the workout:

1 Rounds of Bear Complex

250m machine

1 Round of Cindy


CONDITIONING


“Li Zuffiatelli”

*
For Time:


Complete 3 times for

5 Unbroken Sets of Bear Complex:


1 Power Clean


1 Front Squat


1 Push Press


1 Back Squat


1 Push Press


Directly into…


1,000m machine 


Directly into…


5 Rounds of “CINDY”


5 Pull-ups


10 Push-ups


15 Squats

39 views0 comments

Recent Posts

See All

Comments


bottom of page