August 24, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS (progress movement every round) — 6:00 CAP
5/5 Groiners → Cossack Squats → Alt. Step Back Lunges
7 Air Squat w/ a :02 Pause at the Bottom → Air Squats → Jumping Air Squat
9 Plate G2OH (Stays the same)
Strength
Back Squat (1×5)
15 MINUTES TO BUILD TO…
5-Rep Tempo Back Squat (30X1)
Workout
Metcon (Time)
FOR TIME
25 Air Squats
50 Russian KB Swing (53/35)
25 Air Squats
25 Russian KB Swing
25 Air Squats
