CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

3 Tempo air squats

3 air squats

10 plank shoulder taps

5/5 body weight bulgarian split squats

5 push-ups

Weightlifting

Front Squat (5×[email protected]%)

Tempo front squats:

4040

4 down

0 at the bottom

4 Up

0 at the Top

Metcon

Metcon (No Measure)

5 sets

7 dual DB or KB muscle clean

9 dual DB or KB Bent over Row

7/7 Suitcase or front rack Dual DB or KB bulgarian split squats.

200m or 100m jog
Choose a weight you can perform all the movements with.

suggested DB weight:

50/35

35/25

25/15

Suggested KB weight:

53/35

35/26

26/18