Main – CrossFit

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Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.
Stretches: Super Rack, Oly Wall Sit, Single Leg Flexion

Strength & Skill

Focus stretching between rounds. Start identifying mobility issues and associate them with the reference board.

Front Squat ([7.5.3] 5-5-5-5)

Clean Pull (3-3-3-3)


Metcon (2 Rounds for reps)


Thruster Ladder (60-70% of 1RM)

Rest 5 Min.

Snatch Ladder (60-70% of 1RM)

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Cash Out

Hollow Hold (3 Max Effort Holds )