Wednesday, December 2, 2015

CrossFit Workout - Thursday 12/3/15

4 rounds, rest as needed between rounds
Back squat 4-3-2-1
burpee 4-3-2-1

Increase each round of 4-3-2-1 reps of each/alternating movements, as long as you can maintain proper form and depth.  Start your first round at approximately 50% of your 1 rep max back squat, after several warmup sets of 5 reps.  You don't need to perform any burpees after your warmup sets, just during your four working sets.

Warmup: CF Cleveland AB routine, 15 reps each x 3 rounds, with increasing weight goblet squats instead of air squats.

AfterWOD:  100 wall ball shots for time, perform 3 burpees at the end of each minute.  Continue until you reach 100 wall ball shots.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

No comments: