CrossFit XLT – CrossFit
Warm-up (No Measure)
Mobility:
1:00 couch stretch each side (last :20 arms over head like a Samson lunge)
1:00 squat hold at full depth
Activation:
2 sets
10 cossack squats
10 jumping air squats
10 double DB RDL
50ft double DB over head walk
*moderate weight on DBs
Back Squat (15:00- Building to 1 Rep Max)
Metcon (Time)
6 RFT:
12/10 Calorie Row
12 Push Press (95/63)
12 Toes to Bar/Knees to Chest
*15 min Cap
CROSSFIT XLT 