Phase 1 Week 3

CrossFit Central Downtown – Performance Training

Warm-up (No Measure)

Sensory:

Single Leg SQT W/DB

Hamstrings

ABs

Warm Up:

Sleds

Squat

A) Squats

2 squats 6 seconds down

4 weighted jumps

4 box jumps

x5

A) Sq: Bench

2 reps 6 seconds down

4 pull ups

4 clapping push ups

4 chest throws

x5

assistance

C) Assistance work

3×8

single arm row

step ups

curls

staggered delts

D) 100 DU for time

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