CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
20 High Kick Lunges
20 Glute Bridges
2min Squat Hold
Strength
A: Shoulder Press (4X20)
• Single arm dumbbell press (seated), 10/arm
• moderate weight, perfect form
• Rest 90sec between A&B
B: Back Squat (3X10)
• Work up to a 10RM for the day
• Start first set below 50% of 1RM
• Rest 90sec between B&A
Metcon
Metcon (Time)
30-20-10
Calorie Row
Overhead Squats 75/55#
Sumo Deadlift High Pull 75/55#