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