CrossFit XLT – CrossFit

Warm-up (No Measure)

-5 minutes stretch on your own

-200m Run

2 rounds:

8 Single Leg RDL (each leg)

8 Step ups

8 Single Arm Thrusters (4/arm)

Metcon (Time)

4 Rounds

21 DB Thrusters (50/35)

15 Pullups

9 Burpee Box Jumps (24/20)

-Rest 2:00 after each round-

Metcon (Weight)

Post wod Strength:

Strict Press

3×12 @50-60% of 1RM

15-20 Banded pull apart between sets