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Triumph Strength & Conditioning – CrossFit

Warm-up

1 min pigeon stretch each leg

———–

2 rounds

30 second kb squat hold

10 goblet squat

10 tuck jumps

———–

with barbell

5 power clean

5 squat clean

5 front squat

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3 rounds to build to working weight

4 front squats

6 box jumps

Metcon (Time)

5 rounds for time

400m row

8 front squats 165/115

12 box jump 24/20

Cool Down

saddle

3 min