STRENGTH CYCLE TEST WEEK – PRACTICE

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

400m run

ankle mobility

plate squats 10 count down/up

barbell 5 second pause squats/explode up

10 box jumps

barbell 5 second pause squats/explode up

Weightlifting

Back Squat (5 rep max )

Metcon

Metcon (Time)

3 Rounds

400m Run

15 Toe to Bar

Extra Credit

5 sets Max effort strict Pull-ups any style grip.

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