4/20/21

CrossFit Loyalty – CrossFit

Warm-up

200m Run

Then

5 side squat left with 5 sec hold

5 side squat right with 5 sec hold

10 Prisoner Squats

Then with an empty bar

5 back rack front rack strecth 3 sec hold

5 tempo front squat (3-5-3)

5 strict press

5 push press

5 thrusters

Front Squat

On the 2:00 x 5 Sets:

3 Tempo Front Squats

Tempo: 3s Down, 3s Hold, 1s Stand

Metcon (Time)

5 Rounds:

15 Chest to Bar Pull-Ups

12/9 Calorie Assault Bike

9 Thrusters (115/85)

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