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Monday

CrossFit TW18 – CrossFit

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5min Brief…

Athlete Goal…
Strength – Back Squat 1RM – Smash it today
Workout – 10min Time Cap – Unbroken In KBS choose your weight wisely.

Total Time…
46min

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:
Odd: :45s Bike @ 60%→70%→80%→90%
Even: :45s Samson Lunge Stretch
Alt. Cossack Squat
Tempo Air Squat (31X1)
5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME
30-20-10
Unbroken KBS 24/16-20/12
Burpees

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