CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

15 Air Squats

10 Hollow Rocks

10 Superman

5 Kip Swings + 5 Pull Ups

Get Fit Min 20-35 (Time)

For Time

600m Run

15 Chest to Bar

30 Wall Balls 20/14

400m Run

12 Chest to Bar

24 Wall Balls 20/14

200m Run

9 Chest to Bar

18 Wall Balls 20/14

**15 Min Cap**

-Find your pace! Runs should be just beyond a conversational pace. You should be able to get right to work on the CTB after the Run. Wall Balls should be 1-2 smooth sets each round.

WELLNESS WOD (Time)

For Time

400m Run

15 Pull Ups (any variation)

21 Wall Balls (any weight)

300m Run

12 Pull Ups

15 Wall Balls

200m Run

9 Pull Ups

9 Wall Balls

Get Strong Min 43-56 (Weight)

Back Squat

In 13:00 Establish a Heavy Double

-More important than heavy weights is consistency in range of motion. As the weight gets heavier you cannot shorten your squat depth. Hit sets that keep you feeling good throughout.

Competitor Extra (No Measure)

EMOM 12

4-8 GHRs

8-12 Good Morning (light-ish)

Alternate movement OTM

-This is all posterior chain focused. Use a band or bbox assist on the GHRs if needed, especially in the first few sets. Good mornings should be light and consistent throughout.