CrossFit Papio – CrossFit

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Warm-up

Warm-up (No Measure)

Place Boxes out for Bulgarian split Squats 2 rows Gavin clock and up to 5 boxes along East side wall and grab a jump rope:

15 min general warm up:

-10x knee to chest

-10x push up to down dog

-20x alternating step ups

-1 min single Unders

-1 min high knees

-1 min double Under practice

-15x Air Squats

-Bulgarian split squat technique

-8x each leg Bulgarian split squat

-8x each leg with goblet weight or repeat without weight.

Grab partner and find rack for Back Squats

-coach gives 3 points of performance for back squat.

-10x back squat with barbell

-5-7 min warm up to 70% 1RM

Strength

Back Squat (5-5-5-5-5)

*2:30 min clock

*70%, 75%, 80%, 85%, 87-90% 1RM

*SCALED: 95/65, 115/75, 125/85, 135/95, 155/105

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

10 minute AMRAP:

8 Goblet Bulgarian Split Squats 53/35lb on Right Leg

8 Goblet Bulgarian Squats on Left Leg

70 Double Unders

INTERMEDIATE

10 minute AMRAP:

8 Goblet Bulgarian Split Squats 35/26 lb on Right Leg

8 Goblet Bulgarian Squats on Left Leg 45/26lb

35 Double Unders + 35 Single Unders

SCALED

10 minute AMRAP:

8 Bulgarian Split Squats on Right Leg

8 Bulgarian Squats on Left Leg

70 Single Unders

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