Wednesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

*All with glute activation band around knees:

500m Row

10 Pause Squats

300m Row

10 Speed Squats with empty bar

Back Squat (Warm up to a single at 80-90% Then 10×3 @60%)

Metcon (Time)

75 Double Unders

25 Shoulder to OH 95/70lbs

60 Double Unders

20 Shoulder to OH 95/70lbs

45 Double Unders

15 Shoulder to OH 95/70lbs

30 Double Unders

10 Shoulder to OH 95/70lbs

Rest 2:00

30 Double Unders

10 Shoulder to OH 95/70lbs

45 Double Unders

15 Shoulder to OH 95/70lbs

60 Double Unders

20 Shoulder to OH 95/70lbs

75 Double Unders

25 Shoulder to OH 95/70lbs

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