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

WORKOUT OF THE DAY