Active recovery (Row or Bike or Run)
Afternoon Crossfit Workout
GET WARM (6 Min)
200m Run
:20 Squat Hold
12 Cossack Squats
:20 Squat Hold
20 Hollow Rocks
:20 Squat Hold
Get Strong (15 Min)
Back Squat In 10:00 establish a 3RM
Rest 2:00
In 3:00 Complete 2x3 @85%+ 3RM
Get Fit (14 Min)
3 Rounds of:
200m Run
30 Wallballs 20/14
200m Run
15 Double DB Hang Clean and Jerk 50/35
14 Min Cap
Finisher (5 Min)
5 Rounds of:
5 Front Squat 155/105 (145/100) [135/95]
5 Toes to Bar
5 Min Cap