Warm Up
Mobilité+
Amrap 5´ : 12 Jumping Jack-10 Good morning-8 Air Squat-6 Push Up
Skill
Movements of the Met Con
Met Con
« CrossFit Total »
Back Squat-Shoulder Press-Deadlift
3´To increase to 50% of 1 RM of movement then Emom2 ( for each movement)
RX : 5 reps 60%-3 reps 70%-2 reps 80%-1 rep 90%-1 rep 95%-1 rep 100%
Int : 5 reps 60%-3 reps 70%-3 reps 80%-3 reps 90%-3 reps 90%-3 reps 90%
Beg : 5×5 reps