WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

Run 200m or row 250m

10x Inch worms

20x Squats

30x GHD Back Extensions

40x double unders

Hamstring stretch

Calf stretch

Strength/Skill

Front Squat

Warm up: 6@60%, 6@65%

Working set: 6×2 @ 70%

WOD

Metcon (AMRAP – Reps)

15 minute time cap

50x Squats

50x Walking lunges

50x Box jumps (24/20)

50x Sit-ups

Max reps Back squat (75% of body weight)

Rx+: squats and lunges with 35/26 kb. Box jumps 30/24. GHD Sit-ups. Back squat @ 100% body weight.

Scaled:back squat @ 50% body weight or appropriate weight.