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V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Heavy front squat (6×2)

6 min emom

2-2-2-2-2-2

heavy with a 3 sec pause

4: Metcon (4 Rounds for reps)

2 min amrap

4 C&J 95/65

4 CTB Pull Ups

1 min rest

3 min amrap

4 C&J 115/75

4 CTB

1 min rest

4 min amrap

4 C&J 135/95

4 CTB

1 min rest

5 min amrap

4 C&J 155/105

4 CTB

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