5/3/21

CrossFit Loyalty – CrossFit

Primer

Part A

3 Sets for Quality:

Near Max Set of Dumbbell Pushups

Single Legged Glute Bridge Hold

:30s Double Dumbbell Squat Hold

Part B

Build to a moderate:

5 Single DB Lateral Box Step-Ups (Each Leg)

Back Squat

Wave #1:

7 Back Squats

5 Back Squats

3 Back Squats

Wave #2:

7 Back Squats

5 Back Squats

3 Back Squats

Wave #3:

7 Back Squats

5 Back Squats

3 Back Squats

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.

Metcon (Time)

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes To Bar

9 Front Squats (115/85)

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