Main - CrossFit Performance Warm-up (No - TopicsExpress

Main - CrossFit Performance Warm-up (No Measure) 90sec Row warm-up + another 15 calories Hip Floss 3 x Inch Worms Banded Monster Walks (all directions) Weightlifting Back Squat (4-5 x 5 Pause + Acc add 2.5kg to last week) Back Squat (Max rep set. Record weight and reps) Back Squat (OT2M. (do not do the lunge supersets)) Metcon Metcon (AMRAP - Rounds and Reps) 15min AMRAP @ 85% of: 15 Calorie Row 12 Box Jumps 24/20 9 Toes To Bar Scale is: K2E, Hanging Leg Raise (kipped) V-ups (2x reps) Core Finisher, 6 mins 2 x rounds of: 40:20 Plank Hold (hands or forearms) 30:30 Side Plank (R) (hand or forearm) 30:30 Side Plank (L) (hand or forearm)

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