10/15/2019

Underbox CF – CrossFit

Warm-up (No Measure)

“Rowling”

5 ROUNDS each person- try to get 100 M on the dot, if you are over or under you will do 3x wallballs

Metcon (Weight)

Focus on your reps and your form. This is more for strength than speed.

15 Back Squats (from the rack) @ 70%

30 GHDS OR sit ups w/ med ball

12 Back squats @ 75%

24 GHD sit ups

9 Back Squats @ 80%

18 GHD sit ups

6 Back Squats @ 85%

12 GHD sit ups

3 Back Squats @ 90%

6 GHD sit ups