Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


AMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)

Strength

Back Squat (5×5 (20×1))


Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

Workout

Metcon (AMRAP – Rounds and Reps)


AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double Under

Optional Cool Down

Warm-up (No Measure)


FOR RECOVERY
5:00 Slow Pedal on Bike