Long Branch CrossFit – CrossFit (All Levels)

Warm-up

Coaches Choice Warm Up (No Measure)

-General Movement then

-Movement Specific

Weightlifting

Four sets of:

Front Squat x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 3-5 seconds between each jump – step down after each jump)

Rest 2 minutes

Tempo Front Squats (4 x 4-6 @ 30X1)

Specific Tempo

Metcon

Metcon (5 Rounds for reps)

Five sets for max reps:

30 seconds of Rowing (for calories)

30 seconds of Rest

60 seconds of KB Swings (24/16)

Rest 2 minutes