CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 20-34 (AMRAP – Reps)

PARTNER WOD

AMRAP 14

Climb the Ladder

P1 – 3 Unbroken Wall Balls then

P2 – 3 Unbroken Wall Balls

6/6, 9/9, 12/12, 15/15, etc.

Any break on a Wall Ball set = 7 Synchro Burpees, then continue the WB set from where it was left off. Score is total WBS.

*Score is total number of wallballs together

Get Strong Min 40-50 (4 Rounds for weight)

BACK RACK WALKING LUNGE

Every 2:30 for 10:00

10 Alternating Reps (5 each leg)

-You can build to a couple heavy sets, but be sure to maintain control throughout the full ROM. No bouncing your knee off the ground or taking multiple efforts to stand back up tall.