Main – CROSSFIT
Foundational Strength #2 (No Measure)
5 Minutes AMRAP (light to moderate intensity):
5 goblet squats
6 supine ring rows/pull-ups
10 burpees
*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.
(No Measure)
L-sit and L-sit progressions
https://www.youtube.com/watch?v=gc0-uVMGCSM
Then..
EMOM x 8 minutes:
Fitness:
15 Second L-sit progression on parallettes or boxes
Performance:
15 second L-sit on high or low rings
*Place weight under heels and keep heels 1” above weight to increase difficulty.
Metcon (Weight)
Every 90 seconds for 15 minutes (10 minutes)
Fitness:
1 power cleans + 2 front squats + 2 shoulder to overhead
*Start with light weight and increase each round as desired.
Performance:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk
*Start with 40% of your 1-RM and increase each round as needed.
