CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 KB/DB Goblet Squats

10 High Kick Lunges

10 Cal bike

Strength

Front Squat (4×4)

– Every 3:00min x 4 sets

4 Front Squats

into

6 L/R Dual KB/DB Reverse Lunges
– Keep both movements Heavy

– working up to Heavy 4 FS

– Deficit (45# Plate/stand on)

Metcon

Metcon (Time)

For Time

3 Rounds

20 Single Db Thrusters (10L/R)

20 Situps

into

3 Rounds

20 Split jumping lunges

15 Toes to Bar

into

3 Rounds

20 Squat Jumps

10 V-ups
– DB (50/35) or scale as needed

– Good Ole BOOTAYY Burner !!

– 18min Cap

WORKOUT OF THE DAY