CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

AMRAP 4

150m Row

10 Air Squats

10 Push Ups

Get Fit Min 20-50 (3 Rounds for time)

Every 10:00 for 30:00

750m Row

30 DB Front Squats

20 DB Bench Press (or Floor Press)

10 DB Shoulder to Overhead

-Athletes can pick any weight they want for the three movements, but should keep the same pair of DBs throughout. If you have equipment limitations, athletes can pair up one starting on the Row and the other on the DB movements, then switch when both are complete.

Quality Time Min 52-58 (No Measure)

Couch Stretch

2-3 mins per side

-This is probably the single best stretch to fix most hip dysfunction. All members should know the details of how to get into this stretch correctly