CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Wallsit
20 Goblet Squats
1:00 Squat Hold
20 Hollow Rocks
Strength
Front Squat (4×8)
Every 4:00min for 16:00min
– 8 Front Squats
into
– 12 Deficit Dual Kb/Db Reverse Lunges
– Deficit (use #45 plate to stand on)
– working up to 8 rep FS for the day
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1:00 Max Box Jumps
1:00 Max KB Swings
1:00 Max Bike Erg
1:00 REST
– KB (53/35)
– Box (24/20′)
– scale if needed