Boulder CrossFit – CrossFit

Back Rack Lunge (Strength Superset
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load
)

“Your Really Got Me” (Checkmark)

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 100ft (30m) Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (70/53lb, 53/35lb) or DB’s at (70/50lb, 50/35lb)

Stimulus: Midline Conditioning

Optional Accessory (No Measure)

5 Sets

8/8 Banded Pallof Rotation

3x 3 Single Leg Hops + Box Jump , Per Side

Use a challenging height for the box jump complex.