Favorite seed or nut…(ie pumpkin)


Favorite seed or nut…(ie pumpkin)

CrossFit Tactical Strength – CrossFit


Warm-up (No Measure)

3 Rounds:

:60 Seconds Row

Rest :15 Seconds

:60 Seconds Plank

Rest :15 Seconds

:60 Seconds Air Squat

Rest :15 Seconds


Banded Hamstring Floss (No Measure)

Banded Hamstring Floss. 2 Minutes Each Leg

Movement Prep

Single Leg RDL (3×6 Reps each leg)

No rest between sets simply move from one leg directly to the other.


Back Squat (2-2-2-2-2-2-2-2-2-2)

First 3 Sets should be done under 25% band tension. Remove bands and continue working heavy. Total work time = 20 Minutes


Metcon (Time)

21-15-9 Reps for time

Kettle Bell Swing 70/53

Toes to bar

Alternating lunge
reps are counted for lunges when both legs complete the rep.

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