091316 – CrossFit

Warm-up
General Warm-up
Hip/Quad Mobility
Movement Prep

Strength
Front Rack Lunge (Barbell)
3×6 per Leg

As heavy as possible with good form

Conditioning
3 Rounds for Total Reps:
1 Minute Box Jumps (24/20)
1 Minute KB Swings (55/35)
1 Minute Toes to Bar
1 Minute Calorie Bike/Ski
1 Minute Rest