CROSSFIT OPEN PREP CLASSES START 1/4
WARM-UP
AMRAP X 4 MINUTES
8 ALT. GROINERS
8 KANG SQUATS
8 JUMPING SQUATS
INTO…
3 ROUNDS*
8 FAST AIR SQUATS →8 BARBELL FRONT SQUATS
8 BARBELL STRICT PRESS→ 8 BARBELL PUSH PRESS
8 UP-DOWNS → 8 BURPEES OVER THE BAR
*IN ROUNDS 2&3 COMPLETE BARBELL FRONT SQUAT/PUSH PRESS/ BURPEES OVER THE BAR AS INDICATED BY THE ARROW.
STRENGTH
20 MIN BUILD TO A 1 REP HEAVY BACK SQUAT
WORKOUT
2 SETS
AMRAP X 5 MINUTES
7 THRUSTERS (75/55)(65/45)
7 BURPEES OVER THE BAR
-REST 3 MINUTES B/T SETS-
*RESET AT THE BEGINNING OF THE 2ND AMRAP.
(SCORE IS LOWEST ROUND).
