Cycle 4 Week 0 day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m row

3 sets of: foam roll lats & ankles x 10 + 5 Single arm OH squats + 5 bottom up KB press

Overhead Squat (1 x 3)

EMOM x 10 minutes work up to max triple.

Metcon (4 Rounds for time)

Four sets for times of:

20/15 Calorie row

10 Strict Handstand Push-Ups

20 KB swings #70/55

30 Air Squats

Rest 2 minutes between rounds

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