CrossFit – Mon, Sep 15
Performance & Fitness
Strength Work (Checkmark)
Every 4:00 x 3 Rounds:
6 Back Squats @60-70% of 1RM
Rest 1:00
4 Vertical Jumps
Back Squat (Use this to reference and record weights used. )
Metcon (AMRAP – Rounds and Reps)
4 Sets:
AMRAPx3:00
5 Shuttle Runs or 12/10 Calorie C2 Bike
15 Push-ups
20 Air Squats
Rest 1:00
Coach’s Notes: Start from where you left off each AMRAP.
Coach’s Notes: Moderate weight on the bar. Focus is stand as fast as possible out of the squat. The vertical jump is a jump as high as you can and focus on absorbing the landing.