CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Side Lunges

1min Plank Hold

15 GHD Hip Extensions

Strength

A: Back Squat (5X3)

• 3sec pause @bottom, no bounce

• Work up to a heavy triple for the day

• Rest 90sec between A&B

B: Handstand Hold (4X1:00)

• Attempt kicking up to wall or scale to walk up

• Use this time to practice kicking up on wall

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

20/15 Bike Calories

15 Thrusters 95/65#

10 OTB(lateral) Burpees
• Bike should be a sprint

• Weight on thrusters should be light

WORKOUT OF THE DAY