3/24/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds

* 30sec Jumping jacks

* 4 Perfect stretches (ea)

* 4 Inch worm + 4 push-ups

* 5 Tempo air squats (5-5-5)

3 Rounds

* 5 Deadlifts

* 5 Hang Power Cleans

* 5 Push Press

* 5 Push Jerks

Primer

Power Clean

Complete 5 sets of 1 working up to a strong effort for the day.

Push Jerk

Complete 5 sets of 1 working up to a strong effort for the day.

Metcon Warm Up

* 10sec Dead hang

* 10 Scap pulls

* 5 Straight leg raises

* 5 K2E

* 3 Wall walks with 10 second hold

* 5 Single leg box squats (ea)

* 3 Pistols (ea)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 18 minutes of:

•10 Strict Knees to Elbow (Modify with 15 Candlestick Lifts)

•20 Alternating Single Leg Squat (Modify with Single Leg Box Squat or 30 Air Squats)

•30′ Handstand Walk (Modify with 3 Wall Walks or Pike walk back)

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