CrossFit:
Main: strength
E3 min x 15 (5 sets)
0: 5x Front squat @35%
5x each side jump lunge (10 total)
3: 5x FS @ 45%
5x each side JL
6: 5x FS @ 55%
5x each side JL
9: 5x FS @ 65%
5x each side JL
12: 5x FS @ 75%
5x each side JL
15: 5+ reps FS @ 85%
jump lunge
Lvl6: 35/30
Lvl5 30/25
Lvl4 25/20
Lvl3 20/15
Lvl2 15/12
Lvl1 no weight
QuickFit/ At home:
Main:
EMOM x 12 min (6 sets)
odd: 5 goblet squats (add weight each round up to mod-heavy set of 5)
even: 10 jump lunges/lunges (5 per leg)
