5/12/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Tempo Goblet Squats

1:00 Plank Hold

10 Alternating Box Step-Ups

Front Squat

6 Sets:

1 Pausing “One and One Quarter” Front Squats

1 Front Squat

1 Pausing “One and One Quarter” Front Squats:

– 1s Pause at Bottom of Squat

– 1s Pause just below Parallel

– Return back to bottom and explode to standing position.

Metcon (6 Rounds for time)

On the 3:00 x 3 Rounds:

10/7 Calorie Assault Bike

10 CTB Pull-Ups

10 Thrusters (95/65)

On the 3:00 x 3 Rounds:

10 Thrusters (95/65)

10 CTB Pull-Ups

10/7 Calorie Assault Bike

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