Warm up # 1
1. Front Squat: 1 rep max. Get it.
2. 5 Rounds for time of:
15 Wallballs
10 Lunges holding med ball overhead ( 5 each side)
5 Ring dips holding med ball between your legs
Rest exactly 1 minute between rounds
Warm up # 1
1. Front Squat: 1 rep max. Get it.
2. 5 Rounds for time of:
15 Wallballs
10 Lunges holding med ball overhead ( 5 each side)
5 Ring dips holding med ball between your legs
Rest exactly 1 minute between rounds
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. Clean and jerk doubles: 100,110,120,125,130
Back off sets: 130 x 1, 120 x 2, 110 x 3, 100 x 4
2. 4 rounds of
Super cat x 6 reps @ 225
Pullups: 8,8, 8 @ 25 lbs + 4 more, 8 @ 25 lbs + 8 more
Seated calf raise x 12
3. Hip bridge w/ 180 axle x 10,10,15