Heritage CrossFit – CrossFit

Warm-up

3 Rounds

50 Singles

10 PVC Passthroughs

8 Wall-facing Overhead PVC Squats

10 Alternating Shoulder Taps

Power/Strength

4 Rounds

A1: Back Squat 10 Reps

A2: 40m Sled Pull @ Body Weight

A3: GHD Back Extensions 20 Reps

3 Rounds

B1: Handstand Push-Ups (Deficit) 3-5 Reps

B2: Max Strict Pull-Ups

B3: Max Strict Chin-Ups

Choose A or B

Metcon (AMRAP – Rounds and Reps)

Metcon A:

15 Min AMRAP

20 Toes-To-Bar

30 Wall Balls 20/14

Metcon (Time)

Metcon B:

5 Rounds

10 Slam Ball 40/20 (Lateral Slams)

20 Cal Row

300m Run

40 Double Unders (120 Singles)