Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 95% of 1RM Front Squat
Conditioning
“CrossFit Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/35#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/35#
• 1 min Pull-ups
• 1 min Rest