Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats
Into…
200m Run
Strength
Paused Back Squats (1×6/1×4/1×2)
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 2:00 RUNNING CLOCK
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
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