CCX Wednesday 18-05-2022

Warm up (8 Min AMRAP)

• 10 Glute Side Steps each side
• 5 Each side Cossack Squats
• 20 secs each side Pigeon Stretch
• 5 Reps Each side Frog Rotation
• 3 Back Squats (3 sec hold in bottom)

Then 5 Mins to Build to 80%

Strength (12 Minutes)

Every 2 mins x 6 sets

• 2 Back Squats @80%

Workout Primer (5 Min AMRAP)

• 10 Wrist Pulses
• 5 Push Ups
• 10 Deadlifts
• 5 Barbell Push Press

Conditioning (18 Minute Cap)

3 Rounds:

10 Squat Cleans (50kg/35kg)

10 Box Jumps (Step Down)

10 STOH (50kg/35kg)

2 Rounds:

15 Squat Cleans

15 Box Jumps (Step Down)

15 STOH

1 Round:

30 Squat Cleans

30 Box Jumps (Step Down)

30 STOH