1/13/20

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Back Squat

Set 1: 4 Reps 82%

Set 2: 3 Reps 86%

Set 3: 2 Reps 90%

2 Minutes Rest

Set 4: 4 Reps 86%

Set 5: 3 Reps 90%

Set 6: 2 Reps 94%

2 Minutes Rest

Set 7: 4 Reps 90%

Set 8: 3 Reps 94%

Set 9: 2 Reps 98%

% Based on 5RM

Goal in between sets is to rest as little as possbile. I.E. change weight and go!!!

Grim Reaper (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups

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