CrossFit Sacrifice – CrossFit Back Squat (5×3 @ 80% (across) of 1RM every 2mins) Back Squat (5×3 @ 80% (across) of 1RM every 2mins) Metcon (2 Rounds for reps) 5min AMRAP 45 Double Unders 30 ALT DB Snatches 50/35 15 Suitcase Lunges 50/35 (Alt EA RD) -REST 2mins- 5min AMRAP 15 Box Jumps 24/20 30
CrossFit – Tue, Jul 1 Mobility and Activation Work 1:00 Seated Straddle w/ Alt. Toe Touches 10/10 Half Kneeling Kettlebell Upside Down Press 10/10 Bird Dogs General Prep 2 Sets: For Quality Empty Barbell 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Hang Power Snatch 10 Deep Lunge Mountain Climbers 5 No Jump
CrossFit – Mon, Jun 30 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Active Pigeon Pose 5/5 Kettlebell Suitcase Deadlifts 10 Goblet Cossack Squats 3-5 Tuck Jumps Specific Barbell Prep 4 Back Squats @ 40% 2 Lateral PVC Pipe Jump Overs 4 Back Squats @ 50% 2 Lateral PVC Pipe Jump Overs
