| a) WARM UP:
3 rounds for quality:
- 10 beat swings
- 10 Air squats
- 10 Jumping Pull ups
- 10 Jumping air squats
- 10 tactical frogs
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| b) STRENGTH:
Front squats – Every 90s
- 0 min: 5 reps @ 78% of 1 RM
- 1:30: 3 reps @ 84%
- 3:00: 2 reps @ 90%
- 4:30: 1 rep @ 96%
- 6:00: 2 reps @ 90%
- 7:30: 3 reps @ 84%
- 9:00: 5 reps @ 78%
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| c) WOD:
24 minutes alternating movements each minute:
- First minute – 6 HSPUs (scale: 3 wall walks)
- Second minute — 10 sit ups
- Third minute — 2 to 3 tire flips (choose a challenging weight)
Scale as per your coach.
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| d) ACCESSORY WORK:
3 Rounds:
- 10 tuck ups
- 20 sec hollow hold
- 30 sec side planks
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e) POST-WOD MOBILITY/RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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CrossFit and Personal Training 