Strength. Overheat Squats
warmup to 80% then
6 x 2 @ 80-85% of max
Conditioning. 16 Minute Skills EMOTM
1′ – 10 pistols
2′ – 10 HSPU
3′ – 25 double unders or 30″ DU practice
4′ – 10 dips (any way)
repeat 3 times
* Athletes who are proficient in any movement are encouraged to try the more advanced movement: weighted pistols, deficient HSPU, ring dips
Cashout. Box Jumps
4 x 5 super high box jumps, no rebounding, work on explosiveness.
Add plates to increase height.
Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.Tags: CrossFit, Fitness, Olympic Weightlifting, Skill, Strength, WOD