Rotten Egg

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

3 Scap Retraction + 3 Strict Pull-Ups

6 Russian Baby Makers

9 Dowel Overhead Squats

12 AbMat Sit-Ups

20 second Samson Stretch each side

Completed with an empty barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (7 Rounds for weight)

Set #1, On the 0:00… 5 Reps @ 73% of estimated 1RM Back Squat

Set #2, On the 1:30… 3 Reps @ 78% of estimated 1RM Back Squat

Set #3, On the 3:00… 1 Rep @ 83% of estimated 1RM Back Squat

Set #4, On the 4:30… 5 Reps @ 78% of estimated 1RM Back Squat

Set #5, On the 6:00… 3 Reps @ 83% of estimated 1RM Back Squat

Set #6, On the 7:30… 1 Rep @ 88% of estimated 1RM Back Squat

Set # 7, On the 9:00… 10 Reps @ 65% of estimated 1RM Back Squat

Metcon (Time)

100 Burpees

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