THREE TIMER

CrossFit Unleashed – CROSSFIT

Warm-up

WARM UP 5 (No Measure)

15 MIN

3 rounds of 10-15 reps of

• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

• Overhead Squat with broomstick

• Sit-up

• Back-extension

• Pull-up

• Dip

• 2-3 minutes of jump rope to get warm

• Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Glute, Lower Back, Shoulder, Arms, Back, Chest

• PVC Pass Throughs

• [WOD Specifc] Range of Motion Drills (the only thing that changes day to day)

STRENGTH

CLUSTER (4 REPS EMOM FOR 5 MIN @ 115/85 LBS)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 DBL UNDERS

15 BALL SLAMS 25/20

5 MIN AMRAP

Metcon (AMRAP – Rounds and Reps)

10 SDHP 95/65

10 BURPEES OVER THE BAR

5 MIN AMRAP

Metcon (AMRAP – Rounds and Reps)

25 DBL UNDERS

10 HANG POWER CLEANS 95/65

10 BURPEES OVER THE BAR

5 MIN AMRAP

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