Warm up to included: Med ball drills and wall ball practice
Front or OH Squat 4 x 3. After each set perform 4 (2 on each leg) one leg box jump.
Pull-up Variation 4 x ME
EMOM 8 Minutes
If you get caught, rest through the next minute and continue.
Each round the KB Swing goes up 1 repetition.
Performance/Sport: 3 Push Press, 5 KB Swings
Competition: 3 HSPU, 4 KB Swings
Beginner Crossfit Class
Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills
(A) Learn Back Squat and Front Squat (B)Back squat 5 x 5 towards relative max
Learn/practice KB Swing, Pull-ups.