Buy in: 2 min. jump rope, 2 rounds CrossFit warm up, 3x Fr. squat, back squat, Push press Dead lift.
WOD:
3 Rounds:
Same bar load for all.
15 Front Squat (95#, 65#)
15 Burpees
15 Back Squat
15 Double unders (or 15 tuck jumps)
15 Push Press
15 Burpees
15 Dead Lift
15 Double Unders
Cash out: Overhead bar holds 30sec., Practice GHD sit ups
All workouts will be scaled to your individual fitness level.
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by Lida - Whether the workout is timed or not, I do always strive to workout with weights until I reach the rx weight. The pro to no time - I will spend more time focusing on technique. For example, today, with the KB get ups, I'm sure I stretched an extra 2 - 3 inches which I probably wouldn't have done otherwise. The disadvantage to no time - it's hard to see improvement. I do like the idea of about 85% of the workouts timed with weeks like this week where the focus is on weights and technique.
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