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Mon 12th October




WARM-UP

Foam Roll

  • 1:00 Upper Back/Lats

  • 1:00 Right Quad

  • 1:00 Left Quad

Into...

2 ROUNDS

  • 10 Groiners

  • 10 Air Squats

  • 10 BB Elbow Punches

Into...

2 ROUNDS

  • 10 Alt V-Ups

  • 5 BB Muscle Clean

  • 5 BB Front Squats

EXTENDED WARM-UP

4 SETS

  • 3 Tempo Front Squats (3030)*


*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets- (Score is Weight)


WORKOUT

FOR TIME*


18-15-12

  • Front Squats (40/30)

25-25-25

  • Sit-Ups

-Rest 2:00-

12-9-6

  • Front Squats (60/40)

25-25-25

  • Sit-Ups

-Rest 2:00-


2:00

  • Max Front Squats (40/30) (Score is Time)**

*Bar comes from the ground.

**Score is time including the first 2:00 rest.

Subtract the reps completed as seconds from the time.

Do not add in the second 2:00 rest.

COOL DOWN

FOR RECOVERY

  • 5:00 Foam Roll Quads + IT Bands (No measure)

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