CrossFit OC3 – CrossFit
Open Gym Warm-up (No Measure)
3x
15/12 Cal Bike
5 Max Vertical Squat Jumps
10/10 Single Arm DB Upright Row
0:40 Front Plank
Heavy 1 Rep Back Squat
We’re going to build up to a heavy 1 rep back squat. Make sure to record your weight so you know what percentages to use going forward! Make sure to have spotters. You don’t necessarily need to go until failure on the back squat, but it should feel heavy. Remember, form comes first!
Metcon (Time)
Performance
Karen
150 Wall Balls for time (20/14)
Fitness
120 Wall Balls for time (lighter ball)
This is a classic Crossfit benchmark workout that some of you have probably done! Record your score as this will be a retest down the road! Look to do sets of 15-20 with short rest between sets!
Accessory (Checkmark)
3x
10/10 Single Leg DB Deadlifts
20 Heavy Russian KB Swings
Optional Post Class Recovery (Checkmark)
1:00 Minute on each side of body
Specific Roller Back Roll
– Roll out each side of lower back slowly
Quad Roll
Hamstring Roll
Glute Roll
Aductor Roll
