CrossFit Unit Training Program
Warm-Up
400m Run
2 Round
10 Banded Front Rack Squats
10 Banded Clean Sot Presses
10 Floor Superman Extensions
10 Bulgarian Split Lunges
Strength/Skills
Compound Strength
Front Squat for load: (15Mins)
#1: 5 reps
#2: 5 reps
#3: 5+ reps
Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+
Accessory Strength
Pistol Squats(10Mins)
5 Sets of 10 Reps (Alternate Leg)
GHD Back Extentsion(10Mins)
5 Sets of 10 Reps
Workout Of The Day (WOD)
PRACTICE for 10 minutes: Tripod Headstand
1. Tripod Tuck Up to Headstand
2. Tripod Straddle Up to Headstand
3. Tripod Pike Up to Headstand
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